Because 10ks are shorter and typically run at a faster pace, it’s important to go into the race with your energy and hydration topped off. We always recommend taking an Energy Gel 5-15 minutes before the start. Energy Stroopwafels serve as a great pre-race breakfast, as they are easy to digest, but will still give you want you need to compete. It’s also important to start the race hydrated but not full of water, so sipping a Hydration Drink throughout your prerace will ensure you are prepared to go hard.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.