You don't need gels, supplements or a complicated nutrition plan to be a runner. Eat enough, prioritise carbohydrates around harder and longer running, and practise race-day fuelling before race day.
WHAT DO I ACTUALLY NEED?
Keep your nutrition simple and aligned with what your training actually demands.
Routine Daily Runs
Eat normally. Drink water according to thirst. You probably don't need fuel during the run.
Session Preparation
Arrive fuelled. A carbohydrate-rich snack beforehand can help if it's been several hours since you've eaten.
Longer Training Sessions
As duration increases, practise taking carbohydrate and fluid during the run.
Target Events
Use the fuelling strategy you've already practised in training. Rely on what your body is used to.
BEFORE & AFTER YOU RUN
Simple principles for pre-run meal timing and post-session recovery.
BEFORE YOU HEAD OUT
- Normal easy runs: Normal everyday eating is generally enough to get through easy sessions comfortably.
- Hard or long sessions: Consuming carbohydrates 1–3 hours beforehand can help ensure available fuel.
- Early morning runs: Choose something small, simple and familiar (like a banana, toast, or a small gel) if you don't tolerate a full meal before heading out.
- Race morning: Stick to familiar, carbohydrate-rich foods with timing and quantities you have already tested in training.
AFTER YOUR SESSION
- After an easy run: Your next normal meal is generally enough to support recovery.
- After a hard or long session: Prioritise a combination of carbohydrates (to restock energy), protein (for muscle repair), and fluids.
- Training again soon: Post-run recovery nutrition becomes more important when you have back-to-back sessions or short turnarounds between runs.
WHY CARBS MATTER
Your muscles and liver store carbohydrate as glycogen, but those stores are limited. As runs get longer or harder, taking in carbohydrate can help maintain available fuel and delay fatigue.
Taking on fuel before and during longer sessions helps sustain your effort, supports post-run recovery, and keeps you feeling strong throughout your run.
💡 Practical Fuelling Rule:You don't automatically need a gel because your watch ticks past 60:00. Fuelling becomes increasingly useful as run duration and intensity increase.
TARGET CARBS PER HOUR
Carbohydrate intake requirements scale based on run duration and intensity.
VIEW INTAKE RECOMMENDATIONS BY DURATION▼
For most runs under 45 minutes, you won't need carbohydrate during the run.
Small amounts of carbohydrate may help during harder sustained efforts.
Useful during longer or harder sessions. Easily achieved with sports gels, chews, or everyday foods.
Higher intakes can be useful during prolonged training and racing, particularly for runners who have practised tolerating them.
UNDERSTANDING ENERGY GELS
What are they? Energy gels are highly concentrated, portable carbohydrate gels. They typically consist of maltodextrin (a rapidly digested glucose polymer) and fructose (fruit sugar) suspended in water, often alongside electrolytes (sodium, potassium) and sometimes caffeine.
WHY USE GELS?▼
Gels provide a compact, easy-to-carry source of carbohydrate. They're particularly convenient when running because you can consume a predictable amount of carbohydrate without carrying bulky food.
WHEN ARE THEY USEFUL?▼
Carbohydrate becomes increasingly useful as runs get longer or harder. Gels are one convenient option because they're compact, portable and easy to measure. Check the label—gels typically contain anywhere from 20g to 40g of carbohydrate. Build your fuelling plan around target grams per hour rather than simply counting gels, and test your strategy in training before race day.
CAFFEINE STRATEGY▼
Caffeine is optional. Some runners find it reduces perceived effort and improves alertness. If you use caffeinated gels, practise with them during training and keep track of your total caffeine intake rather than introducing them for the first time on race day.
TRAINING YOUR GUT
Just like your legs, your gastrointestinal tract is highly trainable. If you're planning to fuel during a race, practise your strategy during training to improve comfort and absorption.
VIEW GUT TRAINING PROTOCOL▼
Start Low
If you're new to fuelling while running, begin by consuming 20–30g of carbs per hour on your weekly Sunday long run. Use diluted sports drinks or simple gels.
Increase Density
Over time, progressively increase your intake toward your target rate. Try taking fuel with water on your weekly Sunday long run to see what your stomach tolerates best.
Simulate Race Pace
Something that feels comfortable on an easy run may feel different at race intensity, so practise your fuelling during race-specific sessions too.
HOMEMADE ENERGY GELS
Commercial gels are convenient, but they can get expensive during regular training. These simple alternatives let you make your own fuel for a fraction of the cost.
CHEAPER ALTERNATIVES▼
DIY CARB MIXES
Many commercial gels use a combination of Maltodextrin(a glucose polymer) and Fructose to utilise multiple absorption pathways in the gut. Buying bulk unflavoured powders lets you mix your own fuel at a fraction of the cost.
60g/hr Mix
- 40g Maltodextrin (pure glucose polymer)
- 20g Fructose (fruit sugar)
- 1.25g Table Salt OR ~1.8g Sodium Citrate (trisodium citrate dihydrate; check label for exact sodium content) (~500mg sodium)
- 100–120ml Water + drop of lemon juice or flavour drops
How to take: Mix in a soft gel flask. Sip gradually over approximately 60 minutes and test the mixture during training before using it on race day.
90g/hr High-Carb Mix
- 50g Maltodextrin
- 40g Fructose
- 1.6g Table Salt OR ~2.4g Sodium Citrate (trisodium citrate dihydrate; check label for exact sodium content) (~650mg sodium)
- 150ml Warm Water (helps dissolve high density)
How to take: Designed for runners who have practised higher carbohydrate rates in training.
💡 Tip: Use a digital kitchen scale for these recipes to measure ingredients accurately.
⏱️ Hydration & Sodium Intake Guidance
Serving Guidance: Each serving contains roughly 25–30g carbohydrate. Use this to build towards the hourly carbohydrate intake you've practised in training.
Sodium Considerations: Sodium needs vary considerably between runners. Hot conditions, longer runs and heavy/salty sweaters may increase requirements. Use thirst, conditions and your own experience to develop a hydration strategy, and practise it before race day.
SIMPLE ALTERNATIVES▼
Maple-Salt Gel
Maple syrup provides a concentrated source of carbohydrate and is relatively easy to dilute to your preferred consistency.
Ingredients:
- 2 tbsp Pure Maple Syrup
- 1 pinch Sea Salt
- 1 tbsp Water (to dilute thickness)
Honey-Lemon Gel
Honey naturally contains both glucose and fructose, making it a simple carbohydrate option for longer runs.
Ingredients:
- 2 tbsp Honey
- 1 tsp Lemon Juice (cuts sweetness)
- 1 pinch Sea Salt
- 1 tsp Warm Water
This content is provided for general educational purposes only and is not a substitute for personalised medical, physiotherapy, nutrition or coaching advice. Training, recovery and fuelling needs vary between individuals. Use the information as a general guide and seek advice from a qualified professional where appropriate.