Your Race Day Nutrition Guide

What you eat and drink around race day can make a huge difference to how you perform. Getting your fuelling right helps you start strong, stay steady, and finish stronger without the energy crash.

Every athlete’s needs are slightly different depending on your event type, duration, intensity, and even the season. Use this as a simple starting point and tweak it through your training. Practising early on in the training phase is key to finding what works best for you — and making sure there are no surprises on race day.

Before Your Event

Your prep starts well before the start line. The goal is to prime your body — load nitrates, stay hydrated, and make sure your energy stores are topped up.

PURE Beet Endurance: Start nitrate loading up to 5 days out to help boost endurance.
PURE Blackcurrant Recovery: Take daily to support circulation and recovery.
PURE Electrolyte Hydration Low Carb: Great for pre-event hydration and electrolyte loading. If you’re carbohydrate loading, switch to PURE Electrolyte Hydration instead.
PURE Fluid Energy Gels: Take one about 15 minutes before the start to top up blood sugar levels and be ready to go.

During Your Event

Once the race begins, the aim is to replace carbs, fluids, and electrolytes to keep your energy and focus steady.

Hydration: Aim for around 750–900 ml of PURE Electrolyte Hydration per hour to fuel muscles, stay hydrated, and replace lost salts.
Energy Gels: 1–2 gels per hour.
- PURE Fluid Energy Gels are light and liquid for easy use.
  Provide 30 g of fast-absorbing carbs, with caffeine and non-caffeine options.
- PURE Energy Gels are thicker, more traditional in texture.
  Provide 21–24 g of fast-absorbing carbs, with caffeine and non-caffeine options.
Extra Electrolytes: 1–2 PURE Electrolyte Capsules per hour can help prevent cramp and support muscle function.

After Your Event

Recovery starts the moment you cross the line. Refuel with a mix of protein, carbs, electrolytes, and antioxidants to help your body recover and repair.

PURE Recovery Shake: Within 30 minutes post-race to replace what’s been lost and kick-start recovery.
PURE Blackcurrant Recovery: Supports muscle repair and helps reduce post-race soreness.

Every athlete’s gut, hydration and energy needs are different, so use your training sessions to test what works best for you. Try different products, timings, and amounts until you find the right balance. Your race plan should never be a surprise, by the time you line up on the start line, you can be assured you know exactly what your body needs and when.

The PERFORMANCE + Range

Looking for a elevated, more streamlined approach? The Performance + Range covers everything, from nitrate loading to intra-race fuelling and full recovery.

Race Ready Nitrates: A concentrated nitrate formula featuring Oxystorm™ amaranthus extract to support nitric oxide production and blood flow. Use to load for the 5 days leading into your race.
Performance + Race Fuel: The all-in-one solution, with each serve providing 90 g of carbs, high in electrolytes, and complete hydration when mixed with 750 ml of water. It’s HASTA Certified and can also be used in the 24-48 hours before your race for carbohydrate loading or as a top-up on race morning.
Race Recovery: The final step, a balanced recovery formula with protein, carbs, electrolytes and antioxidants to support muscle repair, reduce soreness, and help to quickly replenish stores.