How Eilish McColgan Fuels for Performance: Training, Racing, and Recovery

Fuelling at the elite level isn’t about extremes or constant change — it’s about consistency, recovery, and doing the basics exceptionally well. Fresh off breaking the European 10k road record, Eilish McColgan shared how she approaches nutrition across training, racing, and travel, and what she wishes she’d understood earlier in her career.

“Staying on top of both carbohydrates and protein is non-negotiable, especially with the volume of training I’m doing each day.”

Consistency First: Day-to-Day Training Nutrition

For Eilish, day-to-day fuelling during heavy training blocks starts with structure. Every morning begins with porridge and a scoop of SIS REGO Whey Protein. With multiple sessions and high weekly volume, ensuring adequate carbohydrate and protein intake underpins both performance and recovery.

After key sessions and long runs, she typically uses a REGO Recovery shake alongside a collagen shot — a habit that’s become more important as her career has progressed.

“As I’ve gotten older, I’ve become much more aware of tendon and ligament health… supporting recovery consistently is really important.”

Race Prep Isn’t About Eating Less

Unlike what many runners expect, Eilish’s nutrition doesn’t change dramatically as she moves from base training into race preparation. Even when overall training volume decreases, her intake remains largely the same.

“Even when I’m training less in the lead-up to a race, I still eat the same amount.”

Rather than pulling back on fuel, she sees this phase as an opportunity to maximise recovery and readiness. The key difference is practising race-day fuelling more deliberately, particularly with BETA Fuel Gels.

A Simple, Practised 10K Race-Day Routine

Elite racing often means eating from hotel buffets the night before competition, so flexibility is essential. Eilish typically opts for carbohydrate-based meals such as pasta or rice with chicken or fish, followed by HYDRO Tablets before bed to support hydration.

“You have to be pretty flexible the night before a race… but there’s usually something like pasta or rice which works perfectly.”

On race morning, her routine is intentionally familiar: porridge with berries and a banana, REGO Whey Protein, and hydration during warm-up. Just before racing, she uses a SiS GO Caffeine Shot — something reserved specifically for competition.

“On a race day, I never try anything new. I stick to what I’ve already practised in training.”

How Marathon Training Changed Everything

Moving into marathon training fundamentally changed Eilish’s fuelling approach. Earlier in her career, most runs were under an hour, meaning fuelling during sessions wasn’t necessary. Marathon training introduced longer runs and a much higher carbohydrate demand.

“I’d always fuelled before and after training, but marathon training changed that quickly.”

Learning to fuel during training was initially challenging, but BETA Fuel Gels made a significant difference: improving both training quality and confidence.

“BETA Fuel Gels have honestly been a lifesaver.”

Choosing the Right Fuel for the Right Session

• Shorter sessions require no fuelling
• Long runs include BETA Fuel, currently taken around every 5 km
• Race day includes the GO Caffeine Shot, saved exclusively for competition

“I don’t need to fuel during shorter sessions, but for long runs it’s BETA Fuel.”

Fuelling While Travelling

Consistency matters just as much on the road. For Eilish, porridge pots are a must-have when travelling, helping maintain routine regardless of location. Hydration tabs are another staple, particularly during flights.

“Porridge pots go everywhere with me.”

The Advice That Stuck, and The Lesson Learned Late

The most impactful nutrition advice she’s received is simple but powerful:

“Your body is like a car; without petrol, it won’t drive”

For newer and recreational runners, her top tip is equally clear:

“Don’t try anything new on race day. Try everything in training first.”

Looking back, Eilish wishes she’d understood earlier that fuelling isn’t just about getting through a single session.

“Fuelling isn’t just about getting through the session. It’s about recovering properly and being able to back it up day after day.”