Learn how to plan your race-day nutrition, choose the right carbohydrate sources, manage hydration, avoid stomach problems and make informed decisions about supplements with registered nutritionist Jade Winter.
You’ve spent months training for your big event. You’ve completed the long runs, worked through the challenging cycling sessions, practised your swimming and prepared yourself physically for race day.
But have you given the same attention to your nutrition?
Poor fuelling, dehydration, gastrointestinal distress and simply getting sick of sweet sports products can all undermine an otherwise well-prepared race.
The good news is that many of these problems can be reduced through planning, practising your nutrition during training and understanding what works for your body.
In our latest Qwik Kiwi Coaching group coaching masterclass, registered nutritionist Jade Winter of Jade Winter Nutrition joined us for the third presentation in her sports nutrition series.
This session focused on putting the finishing touches on your nutrition strategy: planning your race-day fuelling, selecting appropriate sports foods, understanding carbohydrate absorption and deciding which supplements might genuinely benefit your performance.
Whether you’re preparing for a half marathon, marathon, Ironman, long-distance cycling event or multisport adventure, there are plenty of practical lessons to take away.
1. Race-Day Nutrition Starts Long Before Race Day
One of Jade’s most important messages was that race-day nutrition is the final step in a much bigger process.
Think of your nutrition strategy as a cake.
The foundations are your everyday eating habits, adequate energy intake and consistent nutrition practices. The next layer involves fuelling your training sessions, supporting recovery and learning to recognise potential nutrition problems.
Race-day nutrition, sports foods and supplements are the icing on the cake.
If the foundations aren’t there, adding expensive gels, supplements and electrolyte products isn’t going to solve everything.
Jade regularly sees athletes approaching a major event with only four to six weeks remaining, hoping to develop a complete nutrition strategy.
Unfortunately, that can mean addressing problems that should have been identified months earlier.
Coach Ray’s takeaway: Just as we progressively develop endurance, strength and race-specific fitness, we should progressively develop our ability to fuel our training and racing. Nutrition deserves a place in your training plan, not just on your race-week checklist.
2. Build Your Race Nutrition Plan Around Your Event
There is no single race-day nutrition plan that works for every athlete.
Jade encouraged athletes to start by examining the specific demands of their event.
Questions to answer before race day
- What’s available on the course? Identify the sports drinks, gels, foods and water available at aid stations.
- Can you tolerate those products? Practise with them during training rather than discovering a problem during the race.
- How long will you be racing? Plan for your estimated finishing time, with extra supplies for delays.
- What does the course look like? Consider climbs, technical sections and opportunities to eat safely.
- What conditions are likely? Heat, cold, wind and race intensity can all influence your nutrition strategy.
- How will you carry your nutrition? Make sure you can access it without unnecessary effort.
Don’t assume the aid stations will solve everything
Some events offer a wide range of nutrition products. Others provide very little.
Even when a race supplies sports nutrition, that doesn’t automatically mean those products will suit you.
If the event uses a particular sports drink, purchase a small quantity beforehand and practise with it.
Consider the taste, sweetness, carbohydrate content and how your stomach responds when exercising.
You also need a backup plan if you cannot tolerate the main products available on the course.
Bananas, oranges, watermelon, lollies and other aid-station foods may be useful alternatives, depending on the event and your individual tolerance.
Plan for longer than your ideal finishing time
If you’re aiming to complete an Ironman in 12 hours, don’t carry exactly 12 hours’ worth of nutrition without considering delays.
Mechanical problems, challenging weather conditions or simply having a slower day can extend your time on course.
A sensible nutrition plan includes some flexibility.
3. Your Fuelling Strategy Should Change Between Disciplines
One of the biggest mistakes triathletes can make is treating the swim, bike and run as though they have identical nutrition requirements.
They don’t.
The intensity, movement patterns, practical opportunities to eat and gastrointestinal tolerance can vary considerably.
Jade explained that the bike leg is often the best opportunity to consume substantial amounts of carbohydrate.
Running, particularly towards the end of an Ironman, can be much more difficult.
An illustrative Ironman fuelling strategy
| Race stage | Example discussed by Jade |
|---|---|
| Before the start | A gel approximately 15 minutes before swimming |
| Swim | Complete the swim using pre-race fuel stores |
| Transition 1 | A banana or other easily consumed carbohydrate |
| Bike | Individualised carbohydrate intake; Jade described athletes tolerating approximately 40–80 g/hour |
| Bike hydration | Around 500 mL/hour as an example, with some athletes requiring 350–750 mL/hour |
| Run | Smaller, more manageable carbohydrate servings, often gels or lollies |
These are examples from the masterclass, not universal prescriptions.
Jade emphasised finding each athlete’s individual tolerance, particularly on the bike.
Some athletes comfortably consume relatively large amounts of carbohydrate, while others require a more gradual approach.
The objective is to arrive at the run adequately fuelled without creating unnecessary gastrointestinal distress.
Coach Ray’s coaching perspective: In an Ironman, the bike leg isn’t simply about reaching T2 as quickly as possible. It’s about setting yourself up to run effectively afterwards. Your pacing and nutrition strategies need to support each other.
4. Carbohydrate Loading: More Isn’t Always Better
Carbohydrate loading is a well-established strategy for endurance events, but it is frequently misunderstood.
It doesn’t mean eating enormous quantities of pasta the night before your race.
Jade discussed carbohydrate-loading intakes of approximately 8–12 grams per kilogram of body weight per day, while explaining that she often favours the lower end for athletes she works with.
She also emphasised spreading the increased carbohydrate intake across approximately two to three days rather than relying on one enormous pre-race meal.
Carbohydrate-Loading Calculator
Adjust your body weight to calculate the daily carbohydrate amounts discussed in Jade Winter’s Race Day Nutrition Masterclass.
The actual amount required depends on the event, athlete, training load and gastrointestinal tolerance. Not every event requires carbohydrate loading.
Practical ways to increase carbohydrates
Jade recommended making small adjustments to familiar meals rather than dramatically increasing food volume.
For example:
- Add extra rice to a chicken and rice bowl.
- Include an additional piece of fruit with lunch.
- Have a smoothie or glass of juice alongside a meal.
- Choose waffles with jam as a snack.
- Use familiar carbohydrate-rich drinks or desserts when appropriate.
Another important consideration is fibre.
In the days immediately before a long endurance event, some athletes benefit from reducing high-fibre foods to limit unnecessary gastrointestinal bulk and bowel movements.
That doesn’t mean fibre is bad. It means that the final days before a major race may require a slightly different approach from your usual eating pattern.
Stick with familiar foods
Race week is not the ideal time to experiment with unfamiliar cuisine.
If you’re travelling overseas, that tempting street-food stall might be better enjoyed after the event.
Jade encouraged athletes to choose foods they know they tolerate, particularly during the final days before racing.
5. Train Your Gut Just as You Train Your Muscles
You wouldn’t expect to complete an Ironman comfortably without progressively training for it.
The same principle applies to your digestive system.
Jade highlighted the importance of regularly practising carbohydrate consumption during training.
Athletes who avoid eating during long sessions and suddenly introduce large quantities of gels on race day are increasing the risk of problems.
How to practise your race nutrition
- Start early in your preparation. Don’t wait until the final few weeks before your event.
- Use your planned race products during training. Practise with the actual drinks, gels and foods you intend to use.
- Increase intake progressively. Build towards the carbohydrate amounts appropriate for your event and tolerance.
- Practise at realistic intensities. Your stomach may respond differently during an easy ride compared with a demanding race-pace session.
- Monitor your response. Pay attention to bloating, nausea, cramping, bowel urgency and flavour fatigue.
- Adjust rather than forcing the issue. Persistent or severe symptoms warrant assessment by an appropriately qualified health professional.
Jade noted that mild gastrointestinal discomfort can sometimes occur when increasing carbohydrate intake, but severe pain or repeated diarrhoea should not be accepted as normal training adaptations.
The goal is to improve tolerance, not to train yourself to ignore warning signs.
6. Choosing the Right Carbohydrates for Race Day
Not all carbohydrate-containing sports products are formulated in the same way.
Jade discussed several ingredients commonly found in sports drinks, gels and energy foods.
Glucose and sucrose
These are common carbohydrate sources in sports nutrition products.
They provide readily available energy and are frequently used in conventional sports drinks and gels.
Maltodextrin and cluster dextrin
Maltodextrin is a carbohydrate commonly used in sports nutrition products that can provide substantial carbohydrate with relatively little sweetness.
Cluster dextrin is another carbohydrate ingredient used in some specialised sports drinks.
For athletes struggling with very sweet products, these formulations may offer useful alternatives.
Fructose
Fructose is found naturally in fruit and is also used in sports nutrition products.
Jade explained that consuming large quantities of fructose, particularly when it isn’t combined appropriately with other carbohydrate sources, can cause gastrointestinal problems for susceptible athletes.
However, fructose can be useful when combined with glucose or glucose-based carbohydrates because the body can absorb them through different intestinal transport pathways.
The practical lesson is to consider the overall carbohydrate formulation rather than simply assuming that every product containing fructose will cause problems.
Read the ingredient list
Products containing ingredients such as date paste, fruit concentrates or dried fruit may contain substantial fructose.
These foods aren’t automatically unsuitable, but athletes prone to gastrointestinal distress may need to be careful about when and how much they consume.
A bar that works perfectly during a steady bike ride or paddle may be much less comfortable during a hard run.
7. Sports Foods: Expensive Doesn’t Automatically Mean Better
One of the most useful messages from the masterclass was that effective sports nutrition doesn’t always require expensive specialist products.
Jade discussed a range of foods that athletes can use during endurance events.
Energy gels
Convenient, compact and useful when you need substantial carbohydrate without chewing. Particularly practical during running and high-intensity racing.
Everyday carbohydrate foods
Bananas, jam sandwiches, potatoes and other familiar foods can be affordable options, particularly during longer, lower-intensity efforts.
Savoury foods
Pretzels, crackers and other tolerated savoury options can provide welcome variety when athletes become tired of sweet products.
Carbohydrate drinks
Useful when athletes prefer liquid fuelling or need a convenient way to consume carbohydrates while cycling. Concentration and hydration requirements need to be considered.
Jade mentioned several sports nutrition brands familiar to New Zealand athletes, including PURE, Peak Fuel, Tailwind and Horleys Replace.
Her central recommendation was to evaluate products based on their carbohydrate content, formulation, sodium content, price and individual tolerance rather than marketing claims.
A more expensive product may be worthwhile if it delivers substantially more carbohydrate in a practical form. But a less expensive option that meets your requirements and agrees with your stomach may work just as well.
8. Managing Flavour Fatigue During Endurance Racing
Flavour fatigue is something many endurance athletes experience.
After several hours of consuming sweet drinks, gels and energy foods, the thought of another sugary product can become unpleasant.
During the questions at the end of the masterclass, one of our athletes, Jess, raised this exact issue.
She explained that even during a half marathon, she can become tired of the sweetness of her gels despite changing flavours.
Jade suggested several potential solutions.
Try less-sweet carbohydrate formulations
Gels containing a greater proportion of maltodextrin may taste less sweet than products relying heavily on sugars.
Jade used different flavours of PURE Fluid Energy Gel as an example, explaining that their carbohydrate formulations and sweetness can vary.
Consider unflavoured chews
Unflavoured carbohydrate chews may provide an alternative for athletes who can comfortably chew while running.
Explore customised liquid fuelling
For some athletes, a small soft flask containing a carefully prepared maltodextrin-based mixture may offer another option.
Jade emphasised that this approach should be developed and tested during training, ideally with professional guidance.
Coach Ray’s takeaway: If you’re struggling with flavour fatigue, don’t assume the solution is simply changing from raspberry to strawberry. Sometimes you need to change the carbohydrate formulation or the way you consume your fuel.
9. Hydration and Sodium: Individualise Your Strategy
Hydration isn’t simply a matter of drinking as much as possible.
Your fluid requirements depend on several factors, including sweat rate, environmental conditions, exercise intensity and race duration.
During the masterclass, Jade used approximately 500 mL of fluid per hour as an illustrative starting point for cycling, while explaining that some athletes may require substantially more or less.
She also discussed sodium intakes of approximately 300–600 mg per hour, with individual variation.
These figures are not universal targets. In particular, sodium needs depend on sweat losses, sweat sodium concentration, dietary intake and conditions. Drinking excessive fluid can contribute to exercise-associated hyponatraemia, and taking sodium does not make overdrinking safe.
Sports drinks, water and salt capsules
Some athletes prefer alternating sports drinks with plain water.
Others rely predominantly on carbohydrate-electrolyte drinks.
Jade explained that salt capsules may be useful for selected athletes, particularly those with substantial sweat and sodium losses during prolonged events.
However, supplementation should be based on individual requirements rather than automatically adding salt capsules to every race plan.
Be careful with concentrated sugary drinks
Jade also discussed the use of Coca-Cola and energy drinks during endurance events.
Although these drinks can provide rapidly available carbohydrate, their high sugar concentration may contribute to gastrointestinal problems, particularly when consumed in large quantities or without adequate water.
She also raised concerns about introducing substantial caffeine late in an event.
The practical lesson is to treat cola and caffeinated drinks as products that require the same careful testing and planning as any other race nutrition.
10. Travel and Accommodation Can Make or Break Your Nutrition Plan
Nutrition problems don’t always begin on the start line.
Jade described seeing athletes encounter difficulties simply because they hadn’t planned how they would eat and drink while travelling.
Long drives, flights, unfamiliar food options and accommodation without cooking facilities can all disrupt an otherwise well-practised routine.
Plan your travel nutrition
Before leaving home, consider what food and drinks you’ll need during the journey.
Make sure you’re drinking appropriately, rather than reaching your destination and realising you’ve consumed little fluid all day.
Choose practical accommodation
A motel room with a fridge, toaster or small kitchen may be more valuable to your race preparation than accommodation with fewer food-preparation facilities.
If you have specific dietary requirements, being able to prepare familiar meals can be particularly important.
Be cautious with pre-race functions
Jade shared an example of athletes becoming ill following a pre-event pasta party.
The lesson isn’t that every organised pre-race meal is unsafe. It’s that food safety, familiarity and individual tolerance matter.
You can still enjoy the social atmosphere of race-week events without abandoning your established nutrition routine.
And perhaps most importantly, don’t let an exciting new product at the race expo convince you to change the nutrition strategy you’ve successfully practised for months.
11. Sports Supplements: What Is Actually Worth Taking?
The final major section of Jade’s presentation focused on supplements.
Her message was straightforward: supplements can be useful when there is a genuine need, but they can also be expensive, unnecessary or potentially harmful.
She also highlighted the risk of contamination with prohibited substances.
Athletes are responsible for the substances they consume, so choosing independently batch-tested products and seeking qualified advice is important.
Collagen
Jade discussed collagen primarily in relation to tendon and ligament health.
She explained that collagen is not a replacement for a complete protein source because it doesn’t provide all essential amino acids in the proportions required for optimal muscle protein synthesis.
There is emerging evidence that collagen or gelatin combined with vitamin C and appropriate rehabilitation exercise may support some connective-tissue adaptations.
However, the evidence remains developing, and collagen should not be presented as a guaranteed treatment for tendon or ligament injuries.
Vitamin D
Vitamin D plays an important role in bone health and normal physiological function.
Jade discussed the importance of maintaining adequate vitamin D status and the potential value of supplementation.
However, supplementation requirements vary according to individual risk factors and blood levels. Not every athlete automatically needs a vitamin D supplement, and higher blood concentrations are not necessarily better.
Testing and professional advice can help determine whether supplementation is appropriate.
Iron and ferritin
Iron was one of the most important topics discussed.
Endurance athletes, particularly those who menstruate, can be at increased risk of iron deficiency.
Jade explained that ferritin is a marker of stored iron and discussed the importance of reviewing iron status before major endurance events.
She described using ferritin values around 30–50 µg/L as important considerations in her sports nutrition practice.
However, ferritin must be interpreted alongside other blood results, symptoms, medical history and inflammatory status. A single target isn’t appropriate for every athlete.
Jade also reminded athletes that strenuous exercise close to blood testing can influence the interpretation of certain results.
Important: Don’t self-prescribe iron supplements or iron infusions based solely on a ferritin number. Iron treatment should be guided by an appropriate clinician, as excess iron can be harmful.
Magnesium
Magnesium is involved in muscle and nerve function, energy metabolism and numerous other physiological processes.
Jade highlighted that some magnesium supplements, particularly magnesium oxide, can cause significant gastrointestinal side effects.
For endurance athletes already concerned about stomach problems, this is worth considering.
She expressed a preference for magnesium glycinate in certain circumstances, but the need for supplementation should be established first.
Magnesium isn’t a universal solution for sleep problems, cramping or recovery, and supplementing when intake is already adequate may provide little benefit.
Creatine
Creatine was raised during the athlete questions.
Jade explained that creatine is particularly relevant to strength, power and repeated high-intensity efforts.
For endurance athletes, its benefits may be more situational, such as during strength-training phases or events involving repeated powerful efforts.
She also discussed potential changes in body mass due to increased water retention and emerging research into cognitive health.
Creatine has a substantial evidence base for strength and high-intensity exercise performance, but athletes with relevant medical conditions or medication concerns should seek professional advice before supplementing.
12. Common Race-Day Nutrition Mistakes to Avoid
Bringing together Jade’s key lessons, these are some of the mistakes endurance athletes should work to avoid:
- Leaving race nutrition planning until the final month.
- Trying unfamiliar gels or sports drinks on race day.
- Assuming expensive products are automatically superior.
- Attempting to carbohydrate-load with enormous meals.
- Ignoring flavour fatigue until eating becomes difficult.
- Failing to practise carbohydrate intake at race intensity.
- Depending on aid-station products without testing them.
- Carrying nutrition somewhere difficult to access.
- Forgetting to plan food and fluids while travelling.
- Taking supplements without understanding their purpose, safety or suitability.
The common theme is preparation.
Your race nutrition should be a practised system, not a collection of last-minute decisions.
13. Your Practical Race-Day Nutrition Checklist
Race preparation
- Identify the nutrition products supplied on course
- Practise your intended race foods and drinks during training
- Establish a realistic carbohydrate intake strategy
- Develop an individual hydration and sodium plan
- Plan for flavour fatigue and suitable alternatives
- Organise nutrition for each race discipline
- Check how you will carry and access your fuel
- Arrange familiar food and suitable facilities while travelling
- Prepare a sensible pre-race meal and carbohydrate-loading strategy
- Pack additional nutrition for unexpected delays
Final Thoughts: Practise Your Nutrition, Don’t Just Plan It
The biggest lesson from Jade Winter’s Race Day Nutrition Masterclass is that effective fuelling comes from preparation, consistency and individualisation.
Your nutrition plan needs to suit your event, your body, your preferences and the intensity at which you’ll be racing.
It should also be practical.
The best sports nutrition product in the world is of little use if you can’t tolerate it, can’t reach it or simply can’t face consuming another serving after several hours of racing.
Start developing your strategy early. Practise it during training. Make adjustments when necessary.
And remember that sports supplements and specialised products are the finishing touches, not the foundations of performance nutrition.
A huge thank you to Jade Winter for sharing her knowledge and experience with the Qwik Kiwi Coaching athletes throughout this three-part sports nutrition series.
Need help preparing for your next endurance event?
👉 If you’re serious about improving your performance, reach out to Jade and start the conversation:
Jade Winter Nutrition
At Qwik Kiwi Coaching, we help runners, cyclists and triathletes prepare for their events through structured, individualised training.
That includes considering how your pacing, training intensity, recovery and fuelling strategies work together.
If you’re preparing for a half marathon, marathon, triathlon or another endurance challenge, I’d be happy to discuss how we can help you prepare.
Book your free 40-minute coaching consultation
Train smart. Fuel well. Race with confidence.
Coach Ray — Qwik Kiwi Coaching