- Health advice
- 3 min read
- Jul 21, 2025
With major events like City2Surf and the TCS Sydney Marathon around the corner, runners are putting in huge effort to get race-ready. Training is the foundation of success, and pairing it with smart nutrition and recovery strategies helps you perform at your best and recover well.
Going the Distance
Endurance events put immense strain on your muscles, joints, and energy systems. Dehydration, electrolyte imbalance, and poor recovery are some of the most common reasons runners hit the wall or struggle after their race. Smart preparation can help you avoid these pitfalls and perform at your best.
Nutrition & Supplement Strategies for Runners
Electrolyte Drinks – Essential for replacing sodium, potassium, and magnesium lost through sweat. Keep hydration steady during long runs and race day to avoid cramps and fatigue.
Creatine Monohydrate – Often overlooked by endurance athletes, creatine helps maintain power during short bursts and supports recovery after intense efforts.
Magnesium – Crucial for muscle function and recovery. Helps reduce cramping and supports restful sleep in training blocks.
Protein Isolate – Fast-digesting and ideal post-run to kickstart muscle repair and reduce soreness.
Collagen – Supports joint health, tendons, and ligaments — all under extra strain in endurance training.
We Recommend
- Made with real pineapples, carbohydrates and electrolytes
- Best used during exercising periods
- Not sickly sweet or over flavoured
- Designed for use during exercise
- Real ingredients, no artificial colours or flavours
- Gut-friendly formulation
- Increases Strength & Power
- Supports Muscle Growth
- Enhances Exercise Performance
- Accelerates Recovery
- 100% grass-fed, New Zealand sourced whey
- Blended with natural flavourings and without unnecessary fillers
- Less than 1% carbs & sugar
- Highly bioavailable and unflavoured
- Supports Joint Health
- Aids in Muscle Recovery
- Multi sourced Magnesium recovery formula
- Supports energy, recovery, & performance
- Vitamin C, B6 & Zinc for enhanced immune support
Smart Strategies for Race Prep & Recovery
Carb-Load Strategically – Focus on wholefood carbs in the days before your race to top up glycogen stores.
Hydrate Early and Often – Build hydration habits during training by including electrolytes on long runs, so your body is well-prepared for race day.
Prioritise Post-Run Recovery – Have a protein-rich snack within 30 minutes of finishing to support muscle repair.
Rest & Sleep – Muscles rebuild during deep sleep. Aim for 7–9 hours, especially during taper weeks.
Joint Care – Include collagen and anti-inflammatory foods like berries, leafy greens, and turmeric.
Small adjustments to your nutrition and supplement routine can make the difference between crossing the line strong or hitting the wall.
Our sports nutritionists can help you customise a plan for training, race day, and beyond. Book your free 10 minute phone consult today!
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