How to fuel correctly during a race — a guide to energy gels and sports drinks

Why is nutrition important during a race?

Whether you're running a half marathon, cycling a gran fondo, or competing in a triathlon – the right energy intake during the race can be the difference between performing at your best and hitting the wall. The body has limited glycogen stores that last approximately 60–90 minutes at high intensity. After that, you need to supply carbohydrates externally.

Energy gel – fast and practical energy

Energy gel is the easiest way to supply carbohydrates during a race. Nduranz Nrgy Gel 45 contains 45g of carbohydrates per serving and is formulated with an optimal blend of glucose and fructose for maximum absorption rate.

• When: Start taking gel after 45–60 minutes and then every 30 minutes
• How much: Aim for 60–90g of carbohydrates per hour depending on intensity
• With caffeine: Nduranz Nrgy Gel 45 with caffeine is perfect for the final phase of the race for extra focus and endurance

Sports drink – energy and hydration in one

Nduranz Nrgy Drink 90 provides up to 90g of carbohydrates per hour and is ideal for cycling and triathlon where you can easily drink from a bottle. Combine with water for optimal hydration.

Practical plan for a half marathon

• 0–45 min: Water at aid stations
• 45 min: First gel (Nduranz Nrgy Gel 45)
• 75 min: Second gel
• Last 3 km: Gel with caffeine for the final sprint

Remember

Always practice your race nutrition during training – your stomach also needs to be trained. Test Nduranz products on your next long run and find your optimal strategy.