Fuelling Guides for Endurance Athletes 29th Aug 2025 Facebook Email Print X Pinterest A well-executed fuelling guide can make the difference between hitting the wall and hitting your stride. Whether you're tackling a 10K, half marathon, full marathon, or a long-distance ride, your sports nutrition guide should be tailored to your discipline, intensity, and duration. In this endurance nutrition overview, we break down: Running nutrition plans for all race distances Cycling fuelling strategies for peak performance What to eat before, during & after endurance events The science behind carbohydrate fuelling for endurance sports Running Nutrition Strategies: 10K to Marathon From quick tempo runs to multi-hour marathons, proper nutrition for long runs is critical to performance and recovery. Each distance demands a slightly different approach to energy, hydration, and timing. 10K Running Nutrition Plan Light pre-race meal 2–3 hrs before 1 gel during race if over 45 minutes Rehydrate and refuel within 30 mins post-run Explore: 10K Fuelling Guide Half Marathon Fuelling Begin carb loading 48 hrs before race 30–60g carbs/hour during race (gels, drinks) Include electrolytes for better fluid retention Explore: Half Marathon Fuelling Guide Marathon Nutrition Plan Carb load for 72 hrs pre-race (~10g/kg body weight/day) Use a marathon fuelling timeline: gels every 30–40 minutes Recover with protein + carbs + fluid ASAP post-finish Explore: Marathon Fuelling Guide Cycling Fuelling Plans: Performance, Hydration, Recovery Long rides require steady energy and constant hydration. Your cycling nutrition guide should align with ride duration, sweat rate, and training intensity. Key Principles for Cycling Fuelling: Begin fuelling in the first 30 minutes Target 60–90g of carbohydrates per hour cycling Use energy drinks, bars, and gels in combination Electrolyte replacement is vital for long, hot rides Explore: Cycling Fuelling Guide What to Eat Before, During & After Your Race The fundamentals of fuelling for endurance events are the same whether you run or ride: Before: Eat 2–3 hours pre-race: low-fibre, high-carb (e.g. toast + banana) Include ~500ml water + electrolytes During: Use fast-acting carbs (gels, drinks) Drink ~150ml water with every gel Don’t wait until you're fatigued to fuel After: Take a recovery shake within 30 minutes Rehydrate with electrolytes Eat a full meal with protein and complex carbs Wondering about energy gels running vs cycling? Both sports benefit from Science in Sport GO Isotonic Gels or Beta Fuel, but cyclists may prefer drink-based carbs while runners often prefer gels or chews for portability. Shop: Best Energy Gels in Australia Also explore: Hydration Strategy for Cyclists Why Carbohydrate Timing Matters Your body can only store a limited amount of glycogen, so timing your intake is essential. This applies across running and cycling events: Before: Load up glycogen with 2–3 days of elevated carb intake During: Feed your body every 20–40 minutes with simple carbs After: Refuel immediately to start muscle recovery and replenish glycogen The optimal carbohydrate fuelling for endurance sports = 60–90g/hour For longer efforts, aim for a mix of glucose + fructose sources to increase uptake. Ready to Fuel Your Next Race? Whether you're chasing a podium or just crossing the line, SiS has the proven products and fuelling frameworks to help. Shop Endurance Energy Gels & Hydration Products Disclaimer: While these tips can be a game-changer, it’s always best to consult a registered dietitian for personalised advice tailored to your specific needs and goals. Frequently Asked Questions (FAQs) What is the best fuelling guide for endurance athletes? The best fuelling guide includes structured plans for carb loading, hydration, and race-day energy intake tailored to your sport—whether it's running or cycling. Science-backed guides like those from Science in Sport help optimise every phase from training to recovery. How many carbohydrates per hour should I consume while cycling? For endurance rides, aim for 60–90 grams of carbohydrates per hour. Science in Sport's Beta Fuel range is designed for high-carb delivery without gastrointestinal discomfort. What should I eat before a long run or ride? Consume a high-carb, low-fibre meal 2–3 hours before your event. A banana, oats, and an SiS GO Energy Bar are great options to fuel your muscles without upsetting your stomach. Do I need electrolytes for endurance events? Yes. Electrolytes are crucial to maintain fluid balance and muscle function. Use electrolyte-rich hydration products like the SiS Hydro Tablets during long runs or rides, especially in hot Australian conditions. What’s the difference between running and cycling fuelling strategies? Running typically requires lighter, faster-absorbing fuelling options like gels due to stomach sensitivity, while cycling allows for a broader intake including chews, drinks, and bars thanks to easier digestion during the activity. Facebook Email Print X Pinterest