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Running Nutrition Advice

Practical, evidence-based sports nutrition advice to help you fuel your training and racing with confidence.

Ultras

How to eat during an ultra-marathon

Carb targets per hour, mixing real food with gels, and keeping fuelling varied and gut-friendly when you're out for hours.

Hydration

How much fluid and electrolytes you need, when water alone isn't enough, and simple starting points for long runs and race day.

Recovery

Rehydrate, refuel, repair and rest – a simple framework for post-run nutrition so you bounce back stronger.

Race Prep

When and how to carb load – more than pasta the night before. Real food examples and why a little weight gain is normal.

Health

How under-fuelling and RED-S affect health and performance, and the warning signs to watch for.

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