Confluence Running · Nutrition education
Use your expected race time to decide whether eating during the race adds value.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Fueling tolerance depends on amount, concentration, texture, effort, and conditions. Practice the race combination repeatedly. A study showing benefit from a gut-training protocol does not establish a guaranteed result for every athlete.
Read the evidence ↗Arrive fed. Practice a carbohydrate-rich meal with enough digestion time. Count your coffee or any other caffeine separately if you already use it.
Use the race-week and breakfast guide to rehearse your meal timing.
| Expected finish | Approach |
|---|---|
| Under 45 minutes | During-race carbohydrate is usually unnecessary. |
| 45–75 minutes | A small amount of carbohydrate, including a practiced mouth rinse, is optional. |
| About 75–150 minutes | Use the endurance range of 30–60 g per hour if tolerated and appropriate. |
For a 90-minute 10K, a 25 g carbohydrate gel at 20 and 60 minutes gives 50 g total, averaging about 33 g per hour. Plan water around the product directions and your needs. If you finish in 40 minutes, this example does not apply.
Return to regular food. Include carbohydrate and protein if you have another session or race soon. See recovery nutrition.
Match your test run to expected pace and timing. Make sure you know what the aid-station drink contains.
Maurten | Gel 100 | Sports NutritionCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
HUMA | CHIA Energy GelsCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
GU | Liquid Energy | 1.7 ozCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
