Fuelling for Endurance Events: 10K to Marathon (and Everything In Between)
Whether you're training for your first 10K, stepping up to a half marathon, or tackling a full marathon, how you fuel matters. At Coached FITT, we help busy people train smarter — and nutrition is a key part of that equation. This guide breaks down everything you need to know about fuelling before, during, and after endurance events so you can train harder, race stronger, and recover faster.
🔑 Why Fuelling Matters for Endurance Events
Proper fuelling helps you:
Maximise energy levels during training and races
Avoid gut issues, fatigue, and "hitting the wall"
Recover faster and reduce injury risk
And no — it doesn’t require extreme diets, fancy supplements, or restriction. Just simple, effective strategies.
🍽 The Day Before: Load Up Smart
Prioritise carbohydrates (50–60% of total intake): rice, pasta, potatoes, oats, bread
Include lean protein and moderate healthy fats
Avoid new or high-fibre foods that may upset your stomach
A good dinner before race day might be: chicken with white rice and roasted veggies, or a pasta bowl with olive oil and lean beef.
🕖 2–3 Hours Before: Light, Familiar, Carb-Focused
Pre-race or pre-training breakfast:
High in carbs, low in fat and fibre
Moderate in protein
Examples:
Toast with banana and honey
Oats with maple syrup
Rice cakes and peanut butter
Hydrate with water or an electrolyte drink.
⏱️ 30–60 Minutes Before: Quick Energy Boost (Optional)
If your last meal was light or you’re prone to fatigue:
Consume a quick-digesting carbohydrate source: banana, energy chews, sports drink, or gel
⏳ During the Event (60+ Minutes)
30–60g carbs per hour for events over 60 minutes
60–90g carbs per hour for events over 2 hours (e.g., marathons, triathlons)
Use energy gels, chews, bananas, isotonic drinks — and test what works in training
Sip water regularly; electrolytes are essential in warm conditions or long efforts
🥤 After the Event: Recovery Nutrition
Recovery starts with your first post-race meal. Aim for:
A mix of carbs and protein within 30–60 minutes
Rehydration with water + electrolytes
Continued balanced meals through the day
Examples:
Protein smoothie with banana and oats
Chicken wrap with veggies
Greek yoghurt and granola
✅ Final Tips for Endurance Fuelling Success
Practice your race-day nutrition in training
Train your gut to tolerate carbs during runs
Stay consistent with hydration and meals
Don’t underfuel — it leads to fatigue and burnout
💬 Need a Plan That Works for You?
At Coached FITT, we don’t believe in cookie-cutter advice. Whether you’re training for a local 10K or your first triathlon, we’ll show you how to fuel your body, train smart, and build lasting results — all online, all on your terms.
🔘 Get started today with personalised coaching that fits your life.