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FUELLING YOUR 10K RACE

BEFORE. DURING. AFTER.Simple, scientifically-backed fuelling steps to help you perform, recover, and progress.

FUELLING YOUR 10K RACE

The 10k is a universally recognised test of fitness. It’s a high-intensity endurance test, presenting a compelling physical and mental challenge. Races are always popular and highly competitive.

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THE 10K FUELLING DEMANDS

In the 10k, energy production is predominantly aerobic. In a competitive 
race, you run at, or above, your lactate threshold. Depending on your 
fitness level and fuelling, you use 2-4 g of carbs per minute.

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SO, HOW DO YOU GET YOUR
10K FUELLING RIGHT?

The right products, in the right quantities, at the right time (or as close as you can get to it).
Let's break that down.

 

FUELLING method

[-24 HRS]

 

The day before is critical. Carefully planned and accurately measured carb intake over the whole day replenishes your glycogen stores.

Aim for approximately 6–8 g per kg of body weight, spread across 
all meals, snacks, and drinks. For a 75 kg runner, this would be 
450–600 g over the day. Go for familiar, simple, easy-to-digest foods, low in fat and fibre. This supports effective glycogen storage, while minimising the risk of discomfort. You should back this up by staying adequately hydrated all day.

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[DAY BEFORE]

BREAKFAST

80 g breakfast cereal (e.g. crisped rice) with 250 ml milk + 1x toasted bagel with jam + 300 ml orange juice + 1x GO NITRATES SHOT + 1x GO TART CHERRY

[DAY BEFORE]

MID-MORNING SNACK

1x GO FUEL ENERGY OAT BAR + 1x GO HYDRO STICK PACK in 500 ml water

[DAY BEFORE]

lunch

Large portion (250 g) cooked white rice + 1x cooked chicken fillet + sauce of choice + small garnish of veg/salad + 150 g low-fat fruit yoghurt + 30 g granola and chopped banana

[DAY BEFORE]

afternoon snack

1x BETA FUEL ENERGY CHEW

[DAY BEFORE]

training (shake-out run)

Sip on 1x GO HYDRO STICK PACK in 500 ml water

[DAY BEFORE]

dinner

Large portion (250 g) cooked white rice + 1x cooked salmon fillet + sauce of choice + grated beetroot + 1x GO NITRATES SHOT + 1x GO TART CHERRY

[DAY BEFORE]

pre-bed

250 g rice pudding + 1x teaspoon of jam
+ 1x GO REST & RECOVER SHOT

[race day]

 

On race day, your priority is restoring your liver glycogen, which may have dropped by as much as 50% overnight as you maintain your blood glucose during sleep. Regardless of start time, topping up your carb stores is essential for sustaining your energy levels.

With your pre‑race meal, again focus on easily digestible, low‑fibre, low-fat foods you’re comfortable with. Your target is approximately 2 g of carbs per kg of body weight to ensure steady energy availability. This equates to about 150 g for a 75 kg athlete.

Avoid eating too much, or too close to race time, which can lead to bloating. Correct hydration remains vital, alongside electrolyte intake. Sip fluids regularly, easing up in the final hour.

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[-03 hours]

pre-race meal

80 g breakfast cereal (e.g. crisped rice) with 250 ml milk + 1x toasted bagel with jam + 200 ml orange juice + 1x GO NITRATES SHOT + 1x GO HYDRO STICK PACK in 500 ml water

[-01 hour]

pre-race snack

Top up your energy stores with a further intake of easily digestible carbs.

[DURING]

 

Taking fuel on board during the race – helping maintain carb availability and delay fatigue – is more strategic than essential.

Depending on how long you’ll be out there, 20–60 g of carbs per hour can enhance your performance. Faster finishers will need a smaller amount, while runners over the hour mark will need more.

Single‑source carbs, such as glucose or maltodextrin, are ideal for the 10k. They’re easy to take, rapidly absorbed, and place minimal stress on your stomach. Isotonic gels are a practical way to deliver this energy on the move, without needing additional fluid.

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[-15 mins]

pre-race gel

1x GO FUEL +CAFFEINE ENERGY GEL

[00 hours]

throughout

1x GO FUEL ISOTONIC ENERGY GEL every 20 minutes.

[after]

 

Correct post-race nutrition is vital for effective recovery – repairing muscle tissue, reducing inflammation, replenishing depleted energy stores, and ensuring rehydration. A well-balanced combination of fluids, carbs and protein, enhanced by vitamins and minerals, is needed to support these functions. Until your appetite returns, recovery drinks are the ideal way 
to achieve this.

 

[+30 mins]

post-race

1x GO RECOVERY CLEAR POWDER

1x GO TART CHERRY

[+01 hours]

easy meal

Now’s the time for a light, easily digestible meal to continue your recovery. Around 1–1.5 g of carbs and 0.25–0.5 g of protein per kg of body weight is recommended. If you’re around 75 kg, you’re aiming for about 100 g carbs and 25 g protein. Again, steady hydration remains essential.

[night]

pre-bed

1 x REST AND RECOVER SHOT

QUALITY. VOLUME. TIMING.

Fuelling to improve your 10k

Strong 10k performances are built over time. Correct fuelling is an ongoing commitment – structured, steady, and repeatable. Focusing on consistency enables you to train with intent and make real gains.

Before, during, and after your training and your race, the accuracy of your nutritional intake gives you a decisive advantage.

To build an effective individual fuelling strategy:

  • Use your everyday runs to learn what works for you
  • Develop and refine your approach over time
  • Practise your race-day fuelling regularly

Fuelling smartly for both training and recovery gives you the best opportunity to adapt to the unique demands of the 10k. Making correct fuelling a strength and a habit is the key to improved performance.

10k race & training pack

A complete bundle to fuel your training and competition

✓ GO Isotonic Energy Gel
✓ GO ENERGY GEL + CAFFEINE
✓ HYDRO+