There’s something magical about race day.
The early morning excitement, the hum of nervous energy, the way complete strangers cheer for you like you’re a champion. Every step is fuelled by something deeper than just training—it’s powered by passion, perseverance, and yes… the right nutrition.
When I was actively running long races, I learned that aid station snacks weren’t always my friends. Energy gels, sports drinks, and candy bars promised quick fixes, but more often than not, they left me sluggish or dealing with an upset stomach. Not exactly the fuel I needed to feel strong and unstoppable. So, I set out to find a better way.
What I discovered changed my running experience—and it might just change yours too.
Nourish to Flourish: what your body craves mid-run
Running is a beautiful, rhythmic conversation between you and your body. To keep it going strong, you need two key things: quick energy and electrolytes. Here are some tips.
- Short runs (under an hour) Fuel with hydration and electrolytes.
- Going the distance (45 minutes+) You’ll need easily digestible carbohydrates to sustain your effort. Liquids go down easier than solids. Think natural energy gels, coconut water, or blended fruit for quick absorption.
- Electrolytes are non-negotiable. Every drop of sweat takes sodium, potassium, magnesium, and chloride with it. Replenish them to keep your legs happy and your heart steady.
Aid Station Food
Not all fuel is created equal. Let’s take a look at what’s commonly found at aid stations and how they stack up.
Some of these work in a pinch, but others can cause more harm than good. The good news? You don’t have to rely on them! With a little planning, you can pack real-food fuel that will support you all the way to the finish line.
| Food | Calories | Carbs | Sugar | Notes |
|---|---|---|---|---|
| Energy Gels | ~100 | 25 g | 10 – 15 g | Quick energy but can cause stomach distress. |
| Sports Drinks | ~50 – 100 | 14 – 25 g | 10 – 20 g | Helps with hydration, but often full of artificial ingredients. |
| Bananas | ~105 | 27 g | 14 g | Natural sugar + potassium to prevent cramps. |
| Pretzels | ~110 | 23 g | 1 g | High in sodium, but low in lasting energy. |
| Candy (e.g., gummy bears) | ~150 | 30 – 40 g | 25 – 30 g | Fast sugar boost, but zero real nutrients. |
Whole-Food Race Fuel: simple, tasty, and kind to your body
Forget ultra-processed snacks—these natural alternatives will power you through every mile.
| Food | Calories | Carbs | Sugar | Notes |
|---|---|---|---|---|
| Cooked Mini Potatoes | ~80 (per 3 small potatoes) | 20 g | 1 g | Slow-burning carbs + natural sodium. |
| Medjool Dates | ~66 (per date) | 18 g | 16 g | Quick energy + fibre for digestion. |
| Chia Energy Gel | ~90 | 15 g | 7 g | Hydrating, rich in omega-3s |
| Coconut Water | ~45 (per cup) | 9 g | 8 g | A natural electrolyte powerhouse. |
| Raw Superfood Granola Bars* | ~174 (per bar) | 17 g | 7 g | A healthy boost of protein |
A Runner’s Secret Weapon: Salted Baby Potatoes
It sounds too simple but trust me this is race-day gold. A small bag of lightly salted baby potatoes became my go-to fuel, giving me steady energy with zero stomach issues. My personal favorites? Japanese yams—they’re naturally sweet, delicious, and packed with long-lasting energy.
How to prepare:
- Boil small potatoes or Japanese yams until fork-tender.
- Drain, let cool, and sprinkle with a pinch of unrefined salt like Celtic sea salt for better mineral balance.
- Pop them into a resealable bag and enjoy on the go! Why does this work so well? Unlike processed energy gels, potatoes provide steady, long-burning fuel. The natural sodium helps replenish electrolytes, keeping your muscles firing smoothly without any mid-run crashes. Plus, there’s something grounding about eating real food in the middle of a race—it reminds you that running is about more than speed; it’s about strength, endurance, and joy.
Homemade Energy Boost: Chia Date Gel
Ditch the artificial energy gels and try this natural alternative—it’s easy to make and packed with real nourishment.
Ingredients:
- 2 Medjool dates
- 1 Tbsp. chia seeds
- 1/2 cup coconut water
- 1/2 tsp. lemon juice
Directions:
- Blend everything until smooth.
- Store in a small reusable squeeze pouch.
- Sip as needed for a quick and natural energy boost.This gel doesn’t just provide energy, it hydrates too! Chia seeds absorb liquid, helping you stay fuelled and refreshed at the same time. Plus, the natural sugars from dates give you an instant lift, while coconut water keeps your electrolytes balanced.
Run with Strength, Finish with Joy
Fuelling wisely isn’t just about performance—it’s about feeling GOOD while you run. When you nourish your body with whole, natural foods, you’re giving yourself the best chance to run strong, avoid crashes, and truly enjoy the miles ahead.
Remember, every run is a celebration—of your body, your determination, and the simple joy of movement.
So, fuel up with kindness, listen to what your body needs, and run with heart.
Happy running. The road or trails are yours!
Photography – Raven Eye Photography
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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.
