Busselton100 Nutrition Guide

When it comes to race day nutrition there really are no shortcuts. Skill up on what your nutrition goals should be and use your long training sessions to practice your race day nutrition plan, remembering you can train your gut to accept higher nutrition loads.

Timing	Goal	Action points	Examples/ Notes
2-3 hours pre-race	Pre-run meal Pre-hydrate	Aim for high carbohydrate meal (limit fat, fibre and protein) 500-750ml sports drink or PURE Race Fuel (high carb option) pre-run Optional salt capsules for electrolyte loading	Meal suggestions: Muesli/cereal Toast/ bagel toppings: Banana, Nutella, Jam or Honey Rice or pasta Smoothie Hydration: Sip away to hydrate, supply electrolytes and top up carbohydrate (fuel) levels. Race Ready Nitrates (5 days pre-race)
15 min pre-race	Top up blood sugar levels	PURE Gel or PURE Race Energy Gel	Option to use caffeinated version
Hydration during	500-750ml+ per hour	Aid station hydration: PURE Electrolyte Hydration (lemon and Superfruit flavours) Add in 1-2 salt caps per hour for additional electrolytes if required for cramp prevention strategy.	Begin drinking 10-15min into run Spread intake evenly over hour Practice sipping small amounts of hydtation in training until your body can accecpt your hourly aims
Carbohydrate during	Carbohydrate aim: 60-90g+ per hour	Calculate carbohydrate quantity in hydration i.e 750ml PURE Electrolyte Hydration is 38g Add additional sources i.e. one PURE Gel is 30g carbs or PURE Race Energy Gel is 38g carbs. PURE Race Energy Gel Pouch - 100g carbs	Example: Hour 1: 500ml PURE + 1-2 PURE gel = 50-70g Hour 2. 500ml PURE + 3x sports chews = 60g. Hour 3. 500ml PURE + real food + PURE Gel = 80g Spread intake evenly over each hour i.e. cut up a bar into small pieces Add in PURE Electrolyte Capsules if needed Add a protein source
Complete fuel option	High carb, high electrolyte & hydration option	PURE Performance Plus Race Fuel	90g of mixed source carbohydrate per hour Sodium, potassium, magnesium and calcium. Make to desired concentration i.e. 1-2 drink bottles or concentrated to Fluid Gel consistiency
Cramp prevention	Replace mineral salts lost in sweat	Use a sports drink containing electrolytes Salt capsules 1-2 per hour Preload on electrolytes	Supports muscle function for fatigue prevention
Aid Stations		PURE Electrolyte Hydration (Superfruits & Lemon flavours) Water PURE Fluid Gels
Recovery	Carbohydrate + Protein within 30 min	PURE Race Recovery Shake: 500ml Food Supplied in recovery tent: Fruit (apples, bananas etc) Masters milk – protein choc and coffee Savoury scrolls, Sweet Muffins PURE Electrolyte Hydration Water	Supplies Carbohydrate, protein, fluid and electrolytes to replenish fuel stores and support recovery.