{"id":613385,"date":"2026-04-17T17:47:14","date_gmt":"2026-04-17T17:47:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/613385\/"},"modified":"2026-04-17T17:47:14","modified_gmt":"2026-04-17T17:47:14","slug":"race-nutrition-review-fuel-your-run-right","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/613385\/","title":{"rendered":"Race nutrition review: fuel your run right"},"content":{"rendered":"

The vast range of choices for marathon fuelling and post-race recovery can be downright bewildering. Taste and usability are largely subjective, so you\u2019ll want to experiment to see what works for you. Here are a few choices runners keep coming back to.\u00a0<\/p>\n

This article appears in the May\/June 2026 print issue of Canadian Running, on newsstands now.<\/p>\n

Fuel for long runs and races<\/p>\n

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NEW!
XACT Energy Fruit Gels have the consistency of jam. They come in three flavours and contain 30 g of carbohydrate (5 g more than the brand\u2019s Energy Fruit Bars, which are still available, and which make an excellent, non-sticky gel alternative). The blackcurrant flavour also contains 50 mg of caffeine and costs slightly more. $4.75 each, or $102 for a box of 24. Or buy it in a 15-serving package for $60, and use with the XACT refillable flask, which holds five servings. Order online at xactnutrition.com<\/a>.<\/p>\n

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H\u00fcma Energy Gels (Original) come in eight flavours, contain 24 g or 25 g of carbohydrate per gel and are made from real fruit, chia seeds and brown rice syrup in a 2:1 glucose-to-fructose ratio. (The double-shot mocha, chocolate, lemonade and raspberries flavours also include 25 g of caffeine.) $3.79 each.<\/p>\n

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Clif Bloks come in nine flavours (four containing caffeine) and each sleeve of six contains 48 g of carbohydrate. The salted watermelon flavour also packs 200 mg of sodium per sleeve and the margarita flavour 300 mg, to help ward off muscle cramps on very warm days. $4.79 each per sleeve.<\/p>\n

Electrolytes<\/p>\n

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WakeWater Electrolytes Drink Mix is best for heavy sweaters racing in very warm conditions. It tastes distinctly salty and is sweetened with stevia leaf extract. $2.99 each or buy a 10-pack for $22.<\/p>\n

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In addition to 21\u201324 g of carbohydrate, H\u00fcma Energy Gels (Plus) contain 240\u2013245 g of sodium. They come in six flavours; the strawberry-lemonade, lemons & limes and chocolate peanut butter flavours also contain 25 mg of caffeine. $4.39 each.<\/p>\n

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Remember SweeTarts? SaltStick Electrolytes FastChews taste similar. Available in eight flavours, they\u2019re best for heavy sweaters working hard on hot days, and contain four different electrolytes that are lost through sweat (sodium, magnesium, potassium and calcium). Also available as capsules. $4.99 for a pouch of 10, or $30 for a bottle of 60.<\/p>\n

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NEW!
Bonk Breaker chews have been rebranded as SaltStick Energy Gummies. They come in six flavours and each two-serving packet has up to 36 g of carbohydrate and 170 mg of sodium and potassium. $5.99.<\/p>\n

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Trail adventures<\/p>\n

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If you\u2019re looking for lightness, ease of prep, simplicity and a bit of South Asian spice for fast-packing trips (and you don\u2019t mind splurging a little), consider Wanderlust Kitchen\u2019s dehydrated meals, which come in three varieties. They\u2019re Canadian-made, plant-based and can be kept on the shelf for two years; just add boiling water, cover and let sit for 15 minutes. Each single-serving curry contains 25 g of protein and between 540 and 610 calories.\u00a0 $16 each, $43 for all three or $85 for a single-flavour six-pack.<\/p>\n

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Skratch Labs Energy Chews are like little buttons of endurance fuel. Made with real fruit and pectin (which is softer and easier to chew than gelatin), they contain 38 g of fast carbs (glucose and fructose) per packet of 10 chews and come in five flavours. The sour cherry and lemon + green tea flavours also contain caffeine. $2.85 per packet.<\/p>\n

NEW!
Designed for marathon and ultra racing, H\u00fcma Energy Gels (Ultra) contain 40 g of simple and complex carbs from real food sources, such as apple, banana, coconut, sweet potato and chia seeds, as well as 245 mg of sodium. $5.49 each.<\/p>\n

NEW!
The new Endurance Almond Fruit Bars from XACT Energy are low-GI and contain fruit, dates and almonds in a balance of carbs, fats and protein for slow-releasing energy on longer outings. They come in two flavours; 19 g of carbohydrate per bar. $4.10 each or $88 for a box of 24.<\/p>\n

Supplements<\/p>\n

Whole foods are generally preferred over supplements, which cannot make up for a poor diet. However, some supplements, such as vitamin D, are well advised for Canadians over 50, and others can be useful for performance as long as they do not replace food. (Certain supplements, such as calcium and iron, should only be taken if medically necessary.)<\/p>\n

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CanPrev Natural Health\u2019s D3 & K2 softgels are a blend of vitamin D3 and bioactive vitamin K2 to support strong bones and teeth, suspended in pure organic coconut oil. $50 for 240 capsules; prices vary by retailer.<\/p>\n

Magnesium Bis-Glycinate 200 Gentle by CanPrev is a 200-mg dose that\u2019s gentle on the GI tract.\u00a0 $28 for 120 capsules; prices vary by retailer.<\/p>\n

For runners who are pregnant or trying to conceive, CanPrev\u2019s Prenatal Multi contains 24 vitamins and minerals, including folate and 24 mg of gentle, easily absorbable iron. N $30 for 120 capsules; prices vary. \u2014AF<\/p>\n

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\nThe low-tech option<\/p>\n

Some runners opt for real foods as race fuel; for example honey, maple syrup or dates make a simple alternative to packaged gels, chews or sports drinks.<\/p>\n

Medjool dates are preferred over other types, since they are much higher in carbohydrate. Dates and dried fruits are also high in fibre, and may lead to digestive upset on the race course. As with all types of race fuel, practise using them during long runs, so you know what will reliably work for you on race day.<\/p>\n

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(all amounts approximate)<\/p>\n

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