Fuelling Archives - Mad On Nutrition https://www.madonnutrition.com.au/category/fuelling/ Real Food - Real Health Fri, 27 Feb 2026 03:57:20 +0000 en-AU hourly 1 https://wordpress.org/?v=6.9.4 147311391 How do you write a nutrition plan for running ? https://www.madonnutrition.com.au/race-nutrition-planning/ https://www.madonnutrition.com.au/race-nutrition-planning/#respond Thu, 05 Feb 2026 06:17:25 +0000 https://www.madonnutrition.com.au/?p=2036 Race Nutrition Planning Guidelines Carbohydrates 50-70g per hour for endurance runs Hydration 500-800ml per hour based on sweat rate -some people will need even more if its very hot Sodium 400-600mg per hour for races over 3-4 hours Tamara provides…
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]]> https://www.madonnutrition.com.au/race-nutrition-planning/feed/ 0 2036 Marathon Success https://www.madonnutrition.com.au/marathon-success/ https://www.madonnutrition.com.au/marathon-success/#respond Wed, 28 Jan 2026 00:02:05 +0000 https://www.madonnutrition.com.au/?p=2027 Marathon Success Its been just over 12 months since we spoke and I’m overdue to send you a note of HUGE THANKS for the guidance you gave me. I was really struggling with nutrition in long run events and your…
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]]> https://www.madonnutrition.com.au/marathon-success/feed/ 0 2027 Guidelines for Fuelling Active Teens https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/ https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/#respond Thu, 28 Aug 2025 00:56:47 +0000 https://www.madonnutrition.com.au/?p=1986 Open Blog article for the link to download guidelines Click here for Guidelines on Fuelling Active Teens for Health and Performance     

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]]> https://www.madonnutrition.com.au/guidelines-for-fuelling-active-teens/feed/ 0 1986 What is the best fuel to use for running ? https://www.madonnutrition.com.au/sources-of-fuel-for-running/ https://www.madonnutrition.com.au/sources-of-fuel-for-running/#respond Mon, 26 Feb 2024 01:03:18 +0000 https://www.madonnutrition.com.au/?p=1846 Sports Drink Traditional sports drinks are made up in a 6-8% concentration of carbohydrate. (60-80gms of carb per litre) , So 500mls will provide about 30-40gms of carbohydrate.  Some sports drinks also contain electrolytes/sodium which is beneficial for the athlete…
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]]> https://www.madonnutrition.com.au/sources-of-fuel-for-running/feed/ 0 1846 Why is eating after your training session so important ? https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/ https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/#respond Tue, 11 Jul 2023 02:55:09 +0000 https://www.madonnutrition.com.au/?p=1794 A recovery meal after exercise is important because it helps promote muscle repair and growth, replenish energy stores, and enhance overall recovery. During exercise, muscle glycogen stores are depleted, and muscle protein breakdown occurs. A post-workout meal should include carbohydrates,…
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]]> https://www.madonnutrition.com.au/why-is-eating-after-your-training-session-so-important/feed/ 0 1794 Hydration for Ultra Endurance Events https://www.madonnutrition.com.au/hydration-for-ultra-endurance-events/ https://www.madonnutrition.com.au/hydration-for-ultra-endurance-events/#respond Fri, 02 Dec 2022 00:16:35 +0000 https://www.madonnutrition.com.au/?p=1740 During an Ultra Event most people will need somewhere between 600-800mls of water per hour – ideally consuming 200mls every 15-20 mins.  This may come from a sports drink mix or plain water – or in most situations a combination…
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]]> https://www.madonnutrition.com.au/hydration-for-ultra-endurance-events/feed/ 0 1740 Endurance Running – Real Food Options https://www.madonnutrition.com.au/real-food-for-endurance-running/ https://www.madonnutrition.com.au/real-food-for-endurance-running/#respond Thu, 08 Sep 2022 03:52:38 +0000 https://www.madonnutrition.com.au/?p=1715 Ask a runner what they use for fuel on a long run and you will get a wide variety of answers.  Popular choices are sports drinks along with gels, energy bars and energy chews/blocks. Whilst these sports products are designed…
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]]> https://www.madonnutrition.com.au/real-food-for-endurance-running/feed/ 0 1715 Is Intermittent Fasting Good for You ? https://www.madonnutrition.com.au/is-intermittent-fasting-good https://www.madonnutrition.com.au/is-intermittent-fasting-good#respond Fri, 28 May 2021 00:41:26 +0000 https://www.madonnutrition.com.au/?p=1599 Fasting has been around for centuries, and was no doubt a normal state of affairs for our ancestors. Without grocery stores, restaurants and convenience shops, or with the structured routine of schedules and lunch breaks – they would have gone…
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]]> https://www.madonnutrition.com.au/is-intermittent-fasting-good/feed/ 0 1599 How to get the best out of your body with training and nutrition. https://www.madonnutrition.com.au/how-to-get-the-best-out-of-your-body-with-training-and-nutrition/ https://www.madonnutrition.com.au/how-to-get-the-best-out-of-your-body-with-training-and-nutrition/#respond Wed, 04 Sep 2019 06:05:20 +0000 https://www.madonnutrition.com.au/?p=1435 Most runners understand that discipline and consistency in following a training plan will get you to the start line in the best possible shape. What if you applied the same rules to your nutrition?  Every decision you make about what…
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]]> https://www.madonnutrition.com.au/how-to-get-the-best-out-of-your-body-with-training-and-nutrition/feed/ 0 1435 6 tips for fuelling for a Marathon https://www.madonnutrition.com.au/6-tips-for-fuelling-for-a-marathon/ https://www.madonnutrition.com.au/6-tips-for-fuelling-for-a-marathon/#respond Thu, 22 Aug 2019 01:51:59 +0000 https://www.madonnutrition.com.au/?p=1404 Below are 6 tips for fuelling for a marathon  – these are important considerations to ensure that you have the best possible race.  1 – Do I need to carb load? For a marathon distance race it is beneficial to “carb…
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