Body weight (kg)
Start time
Plan caffeine
75 kg
2–3 days beforeStart topping up
·Eat normally, lean slightly toward carbs.
·Build up fluids & electrolytes, cut back on alcohol.
·Don't try anything new – stick to familiar foods.
Day beforeCarb-load (top-up)
·Across the day ~450–600 g carbs (≈ 6–8 g/kg) – not marathon loading, just go in well-fuelled.
·Lower fat & fibre, especially in the evening. Early, light dinner.
·Examples: pasta with lean tomato sauce, rice with chicken, pancakes, white bread with honey – go easy on salad, wholegrain & fried food.
·Hydrate well; a little extra salt won't hurt.
≈ 3 h before startBreakfast
·~75–150 g carbs (≈ 1–2 g/kg), low fat/fibre, nothing new.
·E.g. oats or white bread with honey/jam + a banana.
·Drink ~375–525 ml over the next 2–4 h, with electrolytes.
≈ 45–60 min beforeCaffeine (optional)
·~225 mg (≈ 3 mg/kg) – only if you're used to it. Don't trial it on race day.
≈ 30–40 min beforeLast small snack
·~20–30 g carbs (e.g. banana or gel) + a few sips of water.
During the raceIn the race
·Sips of water/electrolytes where possible are usually enough.
·For target times over ~75–90 min, consider 1 gel (~25 g) around halfway.
AfterRecovery
·Within the first ~30–60 min: carbs + protein, keep drinking.
General, sports-science-informed race fueling guidance – not individual dietary or medical advice. Individual tolerance varies; practise everything in training, nothing new on race day. If you have any condition or doubt, consult a professional.