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Race Better: 3 Fueling Strategies for Running Training

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Race Better: 3 Fueling Strategies for Running Training

No matter how inspired you are to find your performance edge through clean nutrition, race day is not the time to change your fuel. The time is now to work on fueling better. Remember:

Test during training, race what you’ve rehearsed

These three tips will help you to trial fueling strategies during training, so you will have your fueling plan locked down by race day.

1. Know best practices

For workouts longer than an hour, it is recommended that you consume 30 to 60 grams of carbohydrates per hour.1 Check the nutrition facts panel of your favorite gel. How often should you consume it to get at least 30 grams of carbohydrate per hour? Each Vega Sport Endurance Gel has 22 grams of easily digestible carbohydrates, which is why we recommend eating one every 45 minutes during workouts longer than an hour. Make sure to always have water on hand for when you eat your gel.

2. Listen to your body

If your body is telling you to slow down, or it needs some more energy, always listen to it, not the coach shouting at you to run past the pain, your running partner trying to push the pace, or your Garmin telling you that your pace is slower than usual.

3. Try now, race later

Use the first three quarters of your training plan to test out new fueling ideas and products. Not sure how many gels will make your body run the strongest? Bring one more than you anticipate, just in case. Want to try a liquid source of fueling instead of a solid gel? Go for it! (And yes, Vega Sport Endurance Gel dissolves quite nicely in your water bottle). So sick of gels that you could vomit? Take a solid bar like Vega Sport Energy Bar or pack a handful of dates.

Achieve your next personal best, one small improvement at a time. Start by experimenting with your fueling now, so by the time race day is here, you know exactly what works best for your body.

How are you fueling your next race?


1. Ryan, Monique. Sports Nutrition for Endurance Athletes. 3rd Ed. Velopress, 2012.


No matter what better means to you, Vega shares the knowledge, nutrition, and inspiration to support your quest to thrive.