Practical Nutrition Plan: Adventure Racing

Ideally, a race-day nutrition plan begins months before race-day so you have plenty of time to practice fuelling strategies, tweak when needed and turn up to your event with the confidence to nail your nutrition.

Here are some tips to help you plan for the ultimate race day experience.

Hydration

Aim: approx. 500-750+ per hour

Start drinking early, with small amounts frequently
Different weather conditions mean different requirements. Be prepared by carrying more hydration than required, especially if it is hot. But don't forget that even is cool conditions you need to stay hydrated
Hydration bladders are a great option while on-the-go, but remember you can't visualise how much you are drinking so check that you're meeting your hydration targets (drinking to thirst doesn't prevent dehydration, particularly during the longer events)
Why sports drink? PURE Electrolyte Hydration ensures you are hydrating, getting carbohydrates on board (to fuel muscles) and replacing mineral salts (lost in sweat) to help prevent cramping and maintain energy levels.
Don't forget to mix your sports drink up as per the directions. There are several reasons a sports drink concentration is formulated as it is, including speed of absorption and hydration. If you dilute the strength, you are simply diluting the performance of the product - so make sure you choose a drink which you enjoy the taste of at full strength.
Protein can also be useful to help the muscles during long stints (2 hours and over) and can be added to your hydration. This is where PURE Endurance Formula can be handy as it has added Whey Protein Isolate to support muscle function during extended endurance events. It can also help with energy levels & stomach 'fullness' if you aren't able to readily access real food during your race. Tip: for races over 2 hours swap your regular hydration for PURE Endurance Formula from the beginning of the race.

Carbohydrates

Racing up to 3 hours: 30-60g per hour

Racing over 3 hours: 60-90g per hour

If your carb aim is over 60g per hour ensure that your carbs come from different sources (so your body is able to absorb the high amount required). For example PURE Performance Plus Race Fuel
Start early and spread your intake out evenly over each hour. Some disciplines are easier to eat while doing so make the most of these opportunities i.e. hiking/ transitions
Lay out your foods before the race to ensure you have enough carbohydrates per hour of racing (plus extra). Use food labels and the carbohydrate guide to work out carbohydrates per serving

General Tip and Tricks

Practice your nutrition plan well ahead of race day during your training so there are no surprises. A solid plan can be the difference between having a great day out vs. a survival grind
Remember you may be skipping meal times so look to include foods containing protein and fat to curb hunger
Cut and repackage foods/supplements into bite-sized pieces that are easy to get to and easy to eat (snap lock bags are great). It's a good idea to allow for one snap lock bag per hour so you know what you need to get through each hour, but know in advance roughly how many carbohydrates each bag will provide. Use the nutritional panel on the back of your food to help you with calculating this. Make sure you consume your zip-lock bag of food during each hour - it's a great visual reminder on keeping your nutrition plan on track during the event
Allow for a change of taste buds. Have savoury and sweet options at each transition, you might just be surprised with what works well for you on race day (and sometimes your favourite foods can become your worst enemy). Don't be afraid to have lots of options available to you in your transition gear bag, and simply select what you want before you head onto the next stage
If you are using caffeine add this in earlier on in the race to allow time for absorption. (Selected PURE Gel flavours have 30mg of added caffeine, about 1/3 cup of coffee)
Prone to cramp? Add additional salt to your diet in the day or two before race day or alternatively, PURE Electrolyte Capsules can be taken in the day(s) before to provide sodium, potassium, magnesium and calcium to support muscle function

Carbohydrate Guide

Food/Fluid	Approx grams of Carbohydrate	Food/Fluid	Approx grams of Carbohydrate
Em's Power Bite	20g	Cinnamon Raisin Bagel	50g
750ml PURE Electrolyte Hydration	38g	Honey 3 Tbs	50g
PURE Fluid Energy Gel 50g	25g	Jam 3 Tbs	50g
PURE Energy Gel 35g	22g	Sports chews (3-4)	24g
Medium - large Banana	30g
1-row rice crackers (In a 4-row pack)	20g
2 slices of white bread (sandwich)	30g
5 Jet planes	30g
40g Jelly babies	30g

Example Race Day Nutrition Plan: 3-hour event

Timing	Aim	Example	Notes
7 days pre-race	Rest, recover & prepare	Carbs + protein < 30 min after training 7-9 hours sleep per night Immune support ~2 Litres water per day	Recovery: 500ml PURE Recovery Shake 30g PURE Whey Protein Concentrate + muesli bar or banana Hot meal Sandwich/wrap + smoothie Immune support: 1stp PURE Blackcurrant Recovery per day
5 days pre-race	Begin Beet loading	1 serve per day (30g) PURE Beet Endurance daily until race day	Mix with water or smoothie 2 hours pre-training or in AM
2 days pre-race	Aim for 2-3L (or upwards depending on size)	PURE Electrolyte Hydration is an option in the 24 hours pre race if you don't have a huge appetite (hydrates + supplies additional carbs and electrolytes)
3-4 hours pre-race	Low fat/fibre Breakfast with high carbohydrate content	Cereal Yoghurt Toast/ fruit toast/ muffin split Fruit/ fruit salad Fruit juice/ chocolate milk. Pasta or rice based meal	Practice your choice before long training sessions
Race morning	500-750ml Fluid	PURE Electrolyte Hydration	Sip away pre race (starting as soon as you wake up) to hydrate and top up muscle glycogen (fuel) and salt levels)
1-2 hours pre-race	Snack	Smoothie or liquid meal Muesli bar Flavoured milk	Helps to prevent hunger and provide some last minute energy/ muscle fuel top up
15 min pre-race	Sugar top up	PURE Fluid Energy Gel Small handful of lollies	Energy hit for once the start gun sounds
Hour 1	750-1000ml Fluid	PURE Electrolyte Hydration	Start drinking early and spread intake over hour
Hour 1	30-60g Carbohydrate	750ml PURE = 38g Gel = 25g	Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
Hour 2	750-1000ml Fluid	PURE Electrolyte Hydration
Hour 2	30-60g Carbohydrate	750ml PURE = 40g Muesli bar = 20g Gel = 10-25g	Good time to consume caffeine. Allow for extra carbs in case you don't meet your hydration aims
Hour 3	750-1000ml Fluid	PURE Electrolyte Hydration PURE Endurance Formula	Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
Hour 3	30-60g Carbohydrate	750ml PURE Electrolyte Hydration = 40g PURE Gel = 25g 2-3 jet planes = 10g
Recovery (within 30min)	Protein + carbohydrate	PURE Recovery Shake Hot meal + smoothie Sandwich/ wrap + hot chocolate	Keep up the hydration in the hours after especially if planning a few well-earned drinks.

Example Race Day Nutrition Plan: 6 or 9-hour event

Timing	Aim	Example	Notes
7 days pre-race	Rest, recover & prepare	Carbs + protein < 30 min after training 7-9 hours sleep per night Immune support 2-3 Litres water per day	Recovery: 500ml PURE Exercise Recovery 30g PURE Whey Protein Concentrate + muesli bar or banana Hot meal Sandwich/wrap + smoothie Immune support: 1stp PURE Blackcurrant Recovery 2x per day
5 days pre-race	Begin Beet loading	1 serve per day (30g) PURE Beet Endurance daily until race day	Mix with water or smoothie 2 hours pre-training or in AM
2 days pre-race	Hydrate	Aim for 2-3L (or upwards depending on size)	PURE Electrolyte Hydration is an option in the 24 hours pre-race if you don't have a huge appetite (hydrates + supplies additional carbs and electrolytes)
1-4 hours pre race	Low fat/fibre Breakfast with high carbohydrate content	Cereal Yoghurt Toast/ fruit toast/ muffin split Fruit/ fruit salad Fruit juice/ chocolate milk. Pasta or rice based meal	Practice your choice before long training sessions
Race morning	500-750ml Fluid	PURE Electrolyte Hydration	Sip away pre-race to hydrate (starting as soon as you wake up) and top up muscle glycogen (fuel) and salt levels)
1-2 hours pre race	Snack	Em's Power Cookie/Bar Smoothie/ liquid meal Fruit Flavoured milk Yoghurt/cereal	Helps to prevent hunger and provide some last minute energy/ muscle fuel top up
5-15 min pre race	Sugar top up	PURE Fluid Energy Gel Small handful of lollies	Energy hit for once the start gun sounds
Hour 1	750-1000ml Fluid	PURE Electrolyte Hydration PURE Endurance Formula (for added protein)	Start drinking early and spread intake over hour
Hour 1	60-90g Carbohydrate	750ml PURE Electrolyte Hydration = 40g Em's Power Bite = 20g 2-3 jet planes = 10g	Mix up carbohydrate sources
Hour 2	750-1000ml Fluid	PURE Electrolyte Hydration PURE Endurance Formula (for added protein)	Incorporate PURE Electrolyte Replacement Capsules if you are prone to cramping
Hour 2	60-90g Carbohydrate	750ml PURE Electrolyte Hydration = 40g Em's Power Bite = 20g 1 row of rice crackers = 20g 2-3 jet planes = 10g
Hours 3+	750-1000ml Fluid	PURE Electrolyte Hydration PURE Endurance Formula (for added protein)	Ask for your support team to cool your hydration on ice if the weather is warm
Hours 3+	60-90g Carbohydrate	750ml PURE Electrolyte Hydration = 40g Cheese and vegemite sandwich = 30g Ems Power bite = 20g PURE Fluid Energy Gel = 25g	Plan for extra carbs (especially if you are not meeting your hydration aims). Plan to take caffeine at least an hour before you think you will "need" it.
Recovery (within 30min)	Protein + carbohydrate	PURE Exercise Recovery Hot meal + smoothie Sandwich/ wrap + hot chocolate	Keep up the hydration in the hours after especially if planning a few well-earned drinks