{"id":20042,"date":"2026-01-28T13:06:04","date_gmt":"2026-01-28T13:06:04","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=20042"},"modified":"2026-01-29T10:44:56","modified_gmt":"2026-01-29T10:44:56","slug":"how-eilish-mccolgan-fuels-for-performance","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-eilish-mccolgan-fuels-for-performance\/","title":{"rendered":"How Eilish McColgan Fuels for Performance"},"content":{"rendered":"\n
\"Eilish<\/span>
\n

<\/p>\n<\/div><\/div>\n\n\n\n

<\/p>\n\n\n\n

\n
<\/div>\n
\n Written By<\/span>\n

Lauren Charlton<\/h3>\n

Guest Author<\/h6>\n <\/div>\n <\/div>
3 Min<\/div>
Share
<\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n
\n

How Eilish McColgan Fuels for Performance: Training, Racing, and Recovery<\/h1>\n\n\n\n

Fuelling at the elite level isn\u2019t about extremes or constant change \u2014 it\u2019s 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\u2019d understood earlier in her career.<\/p>\n\n\n\n

\n

“Staying on top of both carbohydrates and protein is non-negotiable, especially with the volume of training I’m doing each day.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

Consistency First: Day-to-Day Training Nutrition<\/h2>\n\n\n\n

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<\/a><\/strong>. With multiple sessions and high weekly volume, ensuring adequate carbohydrate and protein intake underpins both performance and recovery.<\/p>\n\n\n\n

After key sessions and long runs, she typically uses a REGO Recovery shake<\/a> alongside a collagen shot \u2014 a habit that\u2019s become more important as her career has progressed.<\/p>\n\n\n\n

\n

“As I’ve gotten older, I’ve become much more aware of tendon and ligament health… supporting recovery consistently is really important.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

Race Prep Isn’t About Eating Less<\/h3>\n\n\n\n

Unlike what many runners expect, Eilish\u2019s nutrition doesn\u2019t change dramatically as she moves from base training into race preparation. Even when overall training volume decreases, her intake remains largely the same.<\/p>\n\n\n\n

\n

“Even when I’m training less in the lead-up to a race, I still eat the same amount.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

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><\/p>\n\n\n\n

\n
\"Eilish<\/figure>\n<\/figure>\n\n\n\n

A Simple, Practised 10K Race-Day Routine<\/h3>\n\n\n\n

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<\/a> before bed to support hydration.<\/p>\n\n\n\n

\n

“You have to be pretty flexible the night before a race… but there’s usually something like pasta or rice which works perfectly.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

On race morning, her routine is intentionally familiar: porridge with berries and a banana, REGO Whey Protein<\/strong>, and hydration during warm-up. Just before racing, she uses a SiS GO Caffeine Shot<\/a> \u2014 something reserved specifically for competition.<\/p>\n\n\n\n

\n

“On a race day, I never try anything new. I stick to what I’ve already practised in training.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

How Marathon Training Changed Everything<\/h4>\n\n\n\n

Moving into marathon training fundamentally changed Eilish\u2019s fuelling approach. Earlier in her career, most runs were under an hour, meaning fuelling during sessions wasn\u2019t necessary. Marathon training introduced longer runs and a much higher carbohydrate demand.<\/p>\n\n\n\n

\n

“I’d always fuelled before and after training, but marathon training changed that quickly.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

Learning to fuel during training was initially challenging, but BETA Fuel Gels<\/a><\/strong> made a significant difference: improving both training quality and confidence.<\/p>\n\n\n\n

\n

“BETA Fuel Gels have honestly been a lifesaver.”<\/em><\/p>\n<\/blockquote>\n\n\n\n

Choosing the Right Fuel for the Right Session<\/h3>\n\n\n\n