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 individualised race day plans as detailed spreadsheets for runners, particularly for their A-race goals. These comprehensive plans take into account each athlete’s unique physiology, race conditions, and performance objectives. The spreadsheets serve as invaluable tools for ensuring that every aspect of race nutrition is carefully considered and planned.
Sodium intake becomes particularly critical during races lasting longer than 3-4 hours. Athletes can meet their sodium requirements through sports drinks or sodium capsules, depending on personal preference and tolerance. The choice between these options should be tested thoroughly during training to ensure optimal absorption and comfort.
Whilst flexibility remains important on race day to accommodate unexpected conditions or how one feels, having a rough estimate of race time and checkpoint timing is essential for effective nutrition planning. This balance between structure and adaptability allows runners to respond to race-day realities whilst maintaining their core nutrition strategy.
