Elizabeth Berrett
One of the greatest developments in excelling athletic performance in the last decade has been greater innovations in nutrition. Pro, Olympic and elite athletes never leave their nutrition to chance and consider it a discipline to be nailed in and out of training; it’s a key part of their podium plan.
It’s now becoming easier and easier for everyday athletes to reap the benefits of advanced nutrition, and it isn’t all about complicated gel formulas; a bowl of rice or pasta pre-race is still a go-to for pros. Whether you’re chasing a personal best or tackling your first marathon, here’s how to fuel like the world’s best athletes:
1. Optimal Carb Absorption
Top athletes, especially in endurance sports, rely on gels when training and racing with a balanced glucose + fructose 1:1 blend, enabling them to absorb more carbs per hour versus gels from single-source carb gels. These dual 1:1 blends also reduce stomach distress while providing sustained energy.
While nutrition during racing and training is hugely important. What you consume before you hit the start line is just as important. Foods like bananas, honey, toast, porridge and rice cakes etc., are your friend here. They are high in carbohydrates, offer easy energy release and are often easy on the stomach.
Try to avoid foods high in fibre and/or fat close to race day. Remember to sip on water and electrolytes if your pre-race/ training fuel is on the drier end of the scale.
2. Hydrate & Replenish Electrolytes (Especially Sodium)
Keeping on top of your hydration is key. Pro athletes will often say that if you’re feeling thirsty, it’s too late. The key to staying hydrated during endurance sessions or races is small amounts of hydration (water, energy drink, cola etc.) often.
You should always back up your hydration with electrolytes to replace those essential nutrients lost in sweat. Often, energy gels don’t contain electrolytes, truefuels is changing this via their gels. Electrolytes include nutrients like sodium, potassium and magnesium.
- Sodium prevents cramps, maintains fluid balance, and supports nerve function. Look for 0.25 – 1 g per gel depending on your sweat rate and conditions.
- Potassium & Magnesium aid muscle recovery and nerve health. A great, natural source of magnesium is magnesium citrate derived from coconuts.
3. Keep Flavour Subtle, Digestion Smooth
Athletes regularly train and practice their nutrition strategy to ensure that their stomachs can tolerate sports nutrition, not overpower them and cause gastro/ digestion issues. You want your race to finish at the finish line, not in the portaloo! Athletes usually go for neutral or lightly sweetened gels to reduce flavour fatigue and help digestion during long efforts.
For the night before and morning of races/ big training sessions, try to keep your meals simple without strong flavours or spices.
Your post-race meal can be a real treat and you can go for whatever you want! Plain is best for your pre-race meals, think chicken/eggs with rice, or pasta, lots of pasta.
4. Choose Clean, Transparent Ingredients
Champion-fuelled nutrition focuses on minimalist, natural formulations which are free from artificial additives or preservatives, yet powerful and repeatable. Every extra ingredient is another ingredient for your body to digest while on the move and has the potential to cause you distress and discomfort.
Always read the ingredients on your gels before purchasing. A good rule of thumb is that the fewer ingredients the better.
Make sure you see a decent carbohydrate ratio of no less than 60g of carbs, neutral/ natural flavours and, where possible the addition of electrolytes to prevent dehydration.
The truefuels Energy Gel 40/1.0g Salt is a good starting point, especially for heavy sweaters or those training in hotter environments.
truefuels is founded by two-time Olympic triathlon gold medalist Alistair Brownlee and Goran Vasiljevic. Alistair mentions why he and Vasiljevic founded the brand: “We started with a clear product and worked backwards from there to try and develop the perfect gel, and really bring that combination of experience, science, real world and lab testing into a product that every athlete can use. Having a product like this when I was competing professionally would’ve eliminated so much guesswork and trial and error.”
The ingredients of each truefuel gel Echo the importance of clean and minimal ingredients in energy products:
- 40g carbs (maltodextrin + fructose, 1:1) – peak absorption with steady energy
- Coconut Water Powder – natural electrolytes + vitamins/minerals
- Himalayan Salt (0.25 g or 1 g versions) – tailored sodium for varied conditions and sweat levels
- Tri Magnesium Citrate – highly absorbable magnesium to prevent cramps
- Potassium Sorbate – natural preservative, shelf-stable with no additives
Energy gels like truefuels distill Olympic-level performance into products that everyday athletes can trust and need: dual carbs, bespoke electrolytes, gut comfort, and transparency.
Nailing your race day nutrition starts a day before the race with clean, simple meals and these can mean the difference between a podium spot or not, it’s time to dial it in!
