Southern Cross Round the Bays isn’t just another running event – it is a celebration of community, fitness and fun. Whether you are chasing a PB or there to take in the vibes, fuelling correctly can make all the difference. This guide breaks down simple, practical tips to help you fuel before, during, and after the event to allow you to perform and feel your best.
Sharon Sutton, a Dietitian from TBI Health's Clinic in the Cloud Telehealth team, shares practical fuelling strategies to help you prepare before, during, and after race day.
Why Fuel Matters
Having enough energy in the tank and staying well hydrated helps fight fatigue and keeps you performing at your strongest. What and how much you eat directly impacts your energy, recovery, and overall experience. The length and intensity of your training or event affects your fuelling strategy. However, the basics apply to everyone; carbs for energy, protein for recovery, and hydration to balance your body.
Carbs for Energy
Carbohydrates are your body's primary fuel source. Foods like potatoes, rice, pasta and bread are important to fuel exercise. Carbohydrates are broken down into glucose (sugar), which enters your bloodstream and powers your muscles. Excess glucose is stored in the liver or muscle tissues as glycogen acting as an energy reserve until it is needed on race day or big sessions.
Protein for Recovery
Protein works to repair and rebuild muscles after each run. Even if this is your first event, part of your strategy should prioritise repair and recovery. Rich sources of protein include foods like meat, chicken, fish, eggs, tofu, tempeh and dairy. Pairing protein with carbs for your post-run meals helps speed up recovery and prepare you for your next workout.
Pre-Run Fuelling Tips
Your pre-race meal determines whether you feel sluggish or energised during your run. For runs 90 minutes or more, aim for a meal rich in carbs 2-4 hours beforehand. Depending on the time of day, meals like eggs or beans on toast, cereal with a banana, milk and yoghurt, pasta with chicken and veggies, or rice with tuna and salad are all great options!
Top up your energy stores with a pre-race snack 30-60 minutes before the race starts. The closer to 30 minutes it gets, the simpler the carbs should be. Think white bread with honey, a pikelet with jam, or a small juice.
For runs between 60 and 90 minutes, having a lighter meal works fine. Something like a fruit smoothie, egg sandwich, or chicken salad wrap.
For runs less than 60 minutes, you may not need extra fuel beforehand, but if you’re used to doing this and feel the benefits – go for it!
Pro Tip: If pre-race jitters make it hard to eat, you may find a liquid meal like a smoothie easier to tolerate.
Intra-Run Fuelling
Southern Cross Round the Bays is not a long endurance event but if your run is longer than an hour, having some carbs during your run can help. Make the most of the sports drinks at the aid stations or carry some lollies or gels for a quick pick-me-up around the halfway mark.
Post-Run Refuelling
Recovery starts as soon as you cross the finish line. Getting in carbs and a source of lean protein soon after finishing will promote muscle recovery, while taking on hydration will replenish any fluids lost during the race. You may not feel hungry right away but not replenishing the fuel you have lost can compromise your recovery negatively affecting your running performance and leaving you susceptible to injury. Therefore, prioritising even getting a snack in within 30-40 minutes post-race that contains carbs, protein, and fluid is crucial.
The recovery meal/snack should incorporate the three R’s:
- REFUEL muscle glycogen stores with carbohydrates
- REPAIR muscles with protein
- REHYDRATE with fluids and electrolytes
Hydration Hacks
Sweat levels vary depending on the individual, weather conditions, activity length and intensity. As a starting point, aim for about 600 ml per hour on longer runs. On hot or humid days, you may need more. If there are aid stations, check out how far apart they are and plan accordingly. Most cups hold about 150-200 ml so you can work out how many you need. The main rule is simple - drink before you feel thirsty or fatigued and aim for your urine to be pale yellow to ensure you are hydrated.
Nutrition Checklist
- Main meal 2-4 hours before the race (high carb, low fibre, low fat)
- Top up snack 30-60 minutes before the start (keep the carbs simple (e.g. white bread, juice, lollies)
- Fuel every 30-40 minutes during the race (lollies, gels, sports drinks)
- Recovery snack within 30-40 minutes post-race (carbs + protein + fluid)
- Recovery meal within 60-120 minutes post-race (Plate Model - ¼ plate carbs, ¼ plate protein, ½ plate non starchy vege, small amounts of healthy fats)
- Stay well hydrated
- Don’t try anything new on race day! If there’s food you’re curious about, try it during training.
Southern Cross Round the Bays is all about having fun with your community! Keep it simple, stay consistent, and trust what your training has taught you. When race day arrives, you will be ready to run well and enjoy the atmosphere just as much as the finish line.
For more personalised advice, get in touch with a registered sports nutrition professional.
