Fuel right: Before, during, and after your event
“Energy expenditure in athletes can range between 2500-8000 kcal/day, and in some ultra-endurance sports can be in excess of 10,000kcal/day. This is compared to the recommended NHS intake for non-athletes of 2,000 calories a day for women and 2,500 calories per day for men.”- Clare Shaw, Senior Sports Lecturer at Oxford Brookes University
But how do you hit these targets without compromising nutrient dense foods and foods you enjoy eating?
Since 2014, we’ve been helping athletes eat smarter, feel stronger, and perform better. Whether you’re training for a race, a big event, or multiple days of competition, we’ll make sure your nutrition works for you, every step of the way.
1. Before your event
Feeling your best on event day starts with the right food in the days before.
It important that you:
· Have a plan about what to eat and when
Prioritise loading up on carbs to fill your energy stores (in the liver and muscles) with glycogen
Have a nutrient dense breakfast on the morning of your event like low fibre white bagels and jam, and banana
Stay well-fuelled throughout your event without feeling heavy or bloated
2. During your event
It’s important to figure out how many carbs you need per hour to stay strong from start to finish. Then you can find the best way to get them in, whether that’s:
Real food like bananas or white bread jam sandwiches
Sports nutrition like gels, chew bars, or carb drinks
A mix of these that suits your stomach and your sport
You should have a plan that’s tested in training, so there are no surprises on the day.
3. After your event
Recovery isn’t just about resting, it’s about refuelling the right way so your body bounces back quicker, especially if you’ve got another event the next day.
Think about:
Eating a mix of carbs and protein immediately when you finish - this can be real food like chocolate milk, or a sport specific supplement like Science In Sport Rego recovery drink
Rehydrate based on your sweat rate, likely around 1litre per hour, proper rehydration takes many hours
Reduce soreness with drinks high in anti-oxidants like tart cherry juice
If this feels overwhelming or you’re not sure where to start, we can help!
We don’t believe in guesswork or one-size-fits-all advice so whether you are a first-timer or chasing a personal best we can help you with:
· Educational workshops for all sports and ages
· Practical performance planning for training and race day nutrition
· Safe and evidence led supplement advice
Head to https://www.truefood.je/sport to find out more.