Fueling for Race Day: Carb Loading, Gels & Recovery Tips
- LDN PHYSIO
- Apr 22
- 2 min read
ISABELLA ALFONSO
Sports Dietitian
For those looking to optimise performance, develop progressive nutrition plans, or manage mild to moderate diet-related challenges, Isabella specialises in creating tailored strategies to fuel your training and overall health. https://www.ldnphysio.co.uk/dietetics
In this episode of the Run Ready Series podcast, LDN PHYSIO's running physio Sarah is joined by sports dietitian Isabella to break down one of the most misunderstood parts of race prep: fueling.
They cover what carb loading actually means, how to eat in the days before a race, when and why to use gels, sports drinks, electrolytes, and caffeine, and why “training your gut” matters just as much as training your legs. They also discuss what to eat on race morning, how to avoid hitting the wall, and the best way to start recovery once the race is over. Whether you’re preparing for your first half marathon or refining your marathon strategy, this episode gives practical, no-nonsense advice to help you fuel with more confidence and fewer mistakes on race day.
Key takeaways:
Carb loading does not mean overeating. It means increasing the proportion of carbohydrates in your diet before a race.
Fueling starts before race day. Good energy stores are built over days and weeks, not just the night before.
Practice your race-day nutrition in training. Do not experiment with new gels, drinks, or foods on race day.
After about an hour of running, you need to start replacing carbohydrate to maintain performance.
Gels, sports drinks, and other carb sources all have a place. The best option depends on what your stomach can tolerate.
Gut training is essential, especially for runners prone to digestive issues.
Hydration should be proactive. Start your race well hydrated, and adjust electrolytes based on sweat rate, heat, and conditions.
Caffeine can be useful, but only if you have practiced with it and know how your body responds.
Pre-race meals should focus on easily digested carbohydrates, with lower fiber, fat, and protein as race start gets closer.
Recovery matters too: refuel, rehydrate, and repair as soon as possible after the race.
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Fueling properly before and after race day can make a huge difference in endurance, recovery, and overall performance. Carb loading is commonly used before longer races to maximise glycogen stores, while gels and electrolyte strategies help maintain energy during the event itself. Recovery nutrition afterward is just as important because it supports muscle repair and replenishes depleted energy levels, especially after high-intensity running or cycling sessions.
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Overall, the article gives a practical overview of how nutrition timing and preparation can influence both race-day performance and recovery afterwards.