10K Race Pack
Complete nutrition race pack to fuel your 10km race.
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Nutritional Information


All Science in Sport products are certified under the strict guidelines of the INFORMED Sport Programme. To achieve this, an independent organization (LGC Assure) with an accredited, independent laboratory that’s been testing for banned substances for over 20 years, rigorously tests our products to detect all compounds on the World Anti-doping Association Banned Substances list.
Informed Sport
Providing assurance for athletes, All INFORMED Sport certified Science in Sport products are rigorously tested, screening for all compounds on the WADA Banned Substances list.
How It's Tested
1. Product Review
2. Lab Tests (3+)
3. Batch Tests
4. Random Tests
Supplement Testing Labs
Driven by innovation and excellence, INFORMED Sport is the leading independent supplement testing provider, specialising in drug surveillance, doping control and supplement analysis.
Next Working Day Delivery Information:
Weekdays: Orders placed before 6:30pm will be delivered the next day - including on Saturdays.
Weekends: Orders placed before 1pm will be delivered the next day - including Sundays.
Bank Holidays: Orders will not be delivered on Bank Holidays. Any orders placed on a Bank Holiday will not be collected from our warehouse until the next non-holiday day, for delivery the following day.
Please note that Next Day Delivery excludes these postcodes: AB31-56, BF (all), BT (all), FK17-21, GY (all), HS (all), IM (all), IV (all), KA (all), KW (all), PA20-80, PH (all), TR21-25, ZE (all)
Please see specific promotion Terms & Conditions for details BFPO Addresses We do ship to BFPO addresses (with Royal Mail) but for active combat zones there is a strict 2kg weight limit (as with all deliveries to BFPO addresses), so please take this into account when ordering. As a guide, with careful packaging we can just get away with a 1.6kg tub. All orders under this weight limit will be treated as standard UK orders. All orders over this weight will be priced incrementally according to their weight (£5 per 2kg increase). If you have any queries regarding a BFPO address, please contact our Customer Service Team who will be happy to assist with your order.
FUELLING THE 10KM
Despite the well established and scientifically proven benefits of fuelling, nutrition remains one of the biggest things that 10k runners get wrong. Fuelling can be the difference between a good race and a great race, and can be the key to unlocking your true performance potential.
GO ISOTONIC ENERGY GEL
22g of easily digestible carbohydrate, no additional water needed
HYDRO+
A convenient electrolyte drink mix designed for performance hydration
GO ENERGY GEL + CAFFEINE
Designed to enhance mental and physical performance
600ML WATERBOTTLE
Easy-to-mix bottle with wide neck
- Vitamin B1 & B2 contribute to carbohydrate conversion
- Vitamin B6 aids protein metabolism.


CARBOHYDRATE LOADING FOR A 10KM
Our body can store around 500 grams of carbohydrate, it is essential that we complete one day of a carbohydrate loading diet to increase our muscle glycogen stores before the race. This consists of low fibre foods and a significant portion of carbohydrate, in the form of carbohydrate drinks and snacks.
It is recommended to consume a total daily carbohydrate intake of 6-8 g/kg body mass the day before.
THE PRE RACE MEAL
The pre-race meal aim is to top up your liver glycogen stores. This meal comprises of easily digestible and low fibre solids and fluids, containing around 2 g/kg body mass and should be consumed at least 2.5-3 hours before the start of the race.
Runners often make the mistake of over-eating at the pre-race meal and also consume this meal too close to the race.


10KM NUTRITION STRATEGY
EXPECTED FINISH TIME ~60 MINUTES





FUELLING DURING THE RACE
Finish time ~60 minutes, consume ~60g of carbohydrate. Finish time ~40 minutes, consume 40g of carbohydrate. This can be achieved through single source formulations.
10KM FUELLING GUIDE
Expert fuelling strategies for training and race day
TRAINING WITH NUTRITION
Alongside training, nutrition plays a key role in optimising performance during 10K training by fuelling your body for intense workouts, enhancing recovery and promoting training adaptations. Nutrition remains one of the biggest things that 10k runners get wrong, drastically reducing the progress made during their 10k training programme.
6. Vitamin C contributes to normal energy-yielding metabolism.
7. Vitamin B6 & B12 contribute to the reduction of tiredness and fatigue.
EASY RUNS
Help build aerobic base, playing an important role in your ability to run long distances


EASY RUNS
Easy Runs help you build aerobic base, which plays an important role in your ability to run long distances. These are usually completed twice per week, and you should run between 6-10 km as part of these sessions.
- Pre-run, consume a meal containing 1.5 g/kg body mass of slowly digestible carbohydrate around 2.5-3 hours in advance.
- Consume ~20 g of protein as part of the pre-training meal.
- Given the reduced intensity and duration of these runs (~1h), there is no additional need for carbohydrate consumption during the run.
- Focus on consuming 500-600 ml of water per hour and you can include electrolytes to support hydration.
- Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.
TEMPO RUNS
Key for building your body’s ability to run faster for longer


TEMPO RUNS
- Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance.
- Consume ~20 g of protein as part of the pre-training meal.
- Given the increased intensity and duration of these runs (~1h), you should aim to consume 30-60 g of carbohydrate per hour during the run.
- Focus on consuming 500-600 ml of water per hour.
- Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.
SPEED SESSIONS
Crucial for improving a range of physiological characteristics


SPEED SESSIONS
Speed Runs are crucial for improving a range of physiological characteristics, including your speed, power, strength and running economy.
- Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance.
- Consume ~20g of protein as part of the pre-training meal.
- Given the high intensity of these runs, you should aim to consume 60 g of carbohydrate per hour.
- Focus on consuming 500-600 ml of water per hour.
- Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.
LONG RUNS
Important for building your endurance capacity


LONG RUNS
- Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance, it is important to include fructose-rich foods or drinks (such as Beta Fuel) in your pre-run meal.
- Breakfast you should also consume ~20 g of protein as part of the pre-training meal.
- Aim to consume 60g of carbohydrate per hour and focus on consuming 500-600ml of water per hour.
- Post-run, it is important that you consume a large serving of carbohydrate (1 g/kg body weight) and protein (20-30 g) early to re-store your energy stores (glycogen) and repair your muscle.
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