If you’ve ever dealt with a running injury, you know how frustrating it is to lose momentum. A lot of runners end Whether you’re training for your first half marathon, a full marathon, a triathlon, or even a HYROX event, your nutrition strategy can make or break your performance. You can put in months of hard training, but if you show up under-fueled or dehydrated, your body may not be able to perform at its full potential.
At Prehab NYC, we believe preparation is about more than mobility, gait analysis, and strength training. It also means learning how to properly fuel your body before, during, and after endurance events. Understanding how your body moves through gait analysis and combining that with a solid fueling strategy can help runners improve performance, lower injury risk, and train more efficiently.
Here are some of the biggest race fueling takeaways from a recent nutrition workshop hosted by sports dietitian Kelly Holtz:
Think of Your Body Like a Car on a Long Road Trip
Fueling for a race is similar to preparing for a long drive. You wouldn’t start a cross-country trip with an empty gas tank and hope for the best. Your body works the same way.
Starting your race well-fueled gives your muscles the energy they need to perform efficiently. During longer events, you also need to continue refueling along the way to maintain energy levels, avoid “hitting the wall,” and support endurance.
For runners and endurance athletes, carbohydrates are your body’s primary fuel source during exercise. Having a plan for pre-race meals, hydration, and mid-race fuel can help improve performance and reduce fatigue.
You Can Train Your Gut
One of the most overlooked parts of race preparation is practicing your fueling strategy during training.
Many athletes struggle with stomach discomfort, bloating, cramps, or nausea during races — not because fueling is bad, but because their gut hasn’t adapted to processing fuel while exercising.
The good news? Your gut is trainable.
Just like your muscles adapt to training stress, your digestive system can adapt to taking in carbohydrates and fluids during runs. Practicing pre-run meals, gels, sports drinks, and hydration during training helps your body tolerate fueling more effectively on race day.
This is why experienced runners always emphasize one important rule:
Nothing New on Race Day
Avoid experimenting with new foods, supplements, hydration products, or fueling strategies on race day.
That includes:
- Your dinner the night before
- Race morning breakfast
- Energy gels or chews
- Electrolyte drinks
- Hydration timing
Every athlete responds differently to foods and fueling products. What works for someone else may not work for you. Practicing your entire nutrition routine during training allows you to identify what feels best for your body before race day arrives.
Recovery Matters Just as Much as Training
What you do after a hard workout or race is just as important as the training itself.
Recovery nutrition helps restore energy, repair muscle tissue, and prepare your body for the next training session. Kelly recommends following the “3 R’s” of recovery nutrition:
1. Rehydrate
Replace fluids and electrolytes lost through sweat.
2. Replenish
Restore glycogen stores with carbohydrates.
3. Rebuild
Support muscle recovery with protein.
A balanced post-workout meal or snack can significantly improve recovery and help reduce soreness and fatigue.
Fueling Is Part of Performance
Nutrition is not just about avoiding hunger. It plays a major role in performance.
Learning how to properly fuel your body can help you:
- Improve endurance
- Maintain steady energy levels
- Recover faster
- Reduce GI distress during races
- Support long-term training consistency
Whether you’re preparing for your first race or chasing a new PR, having a fueling strategy can help you feel more confident on race day. When combined with movement assessments and gait analysis at Prehab NYC, runners can create a more complete plan for training, recovery, and performance.
Looking for More Race Day Fueling Guidance?
Following the workshop, sports dietitian Kelly Holtz also shared her comprehensive ebook focused on fueling for:
- Half marathons
- Full marathons
- Triathlons
- HYROX events
The guide covers practical strategies for pre-race nutrition, hydration, mid-race fueling, and recovery.
Her ebook, “The Ultimate Race Day Fueling Guide,” is available through her website, kellynutritionco.com. Prehab readers can use the discount code PREHAB for 25% off the ebook.
Stay tuned for future nutrition workshops, fuel tasting events, and additional endurance training resources through Prehab.
Disclaimer: This blog is intended for educational purposes only and should not replace individualized medical or nutrition advice. Always consult with a qualified healthcare provider or registered dietitian for recommendations specific to your needs and training goals.
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