Here’s a customized fueling plan for a 220-pound, 41-year-old man running a 30-mile race, assuming the race takes 5-6 hours (or longer depending on pace and terrain). The plan includes calories, carbs, hydration, and electrolytes to keep energy levels stable and prevent bonking or dehydration.
Key Fueling Principles
✅ Carbohydrates: Aim for 60-90g carbs per hour
✅ Calories: Target 250-350 calories per hour
✅ Hydration: Drink 16-24 oz of fluid per hour
✅ Electrolytes: 400-800mg sodium per hour to prevent cramps and maintain hydration balance
Pre-Race (2-3 Hours Before Start)
• Breakfast (Carb-Heavy, Low Fiber/Fat)
• 1 cup oatmeal with honey & banana (60g carbs)
• 1 Honey Stinger Waffle (21g carbs, 150 cal)
• 16 oz electrolyte drink (Gatorade, Skratch, or LMNT – 300mg sodium)
• 1 cup coffee (optional for caffeine boost)
Race Fueling Plan (Per Hour)
Each Hour (Break into Small Portions)
• 1-2 Honey Stinger Waffles (150-300 cal, 21-42g carbs)
• 1 energy gel OR 3-4 chews (GU, Clif Bloks, or Honey Stinger chews) (100 cal, 25g carbs)
• 16-24 oz of sports drink OR water with electrolyte tablets (Nuun, Skratch, LMNT, etc.)
• If drinking water, add 1 salt tablet (SaltStick, Hammer, or Precision Hydration) ~200-400mg sodium
📝 Goal per hour:
• 250-350 calories
• 60-90g carbs
• 16-24 oz fluid
• 400-800mg sodium
Mid-Race (Mile 15-20 Check-In)
At mile 15-20, assess energy levels:
• Feeling good? Stay on plan.
• Feeling low energy? Increase carb intake (1 extra gel or sports drink).
• Feeling bloated/sluggish? Reduce solids (waffles) and switch to liquid calories (sports drink, gels).
• Cramps? Increase sodium intake (extra salt tab or pickle juice shot).
Final 5 Miles (Power Finish)
• Switch to faster-digesting carbs (gels, chews, sports drink)
• Reduce solid foods (waffles) to avoid GI distress
• Caffeine boost? Take 1 gel with caffeine (GU Roctane, Maurten 100, etc.)
Post-Race Recovery
Within 30-60 min:
• 20-30g protein (protein shake or meal)
• 60-80g carbs (fruit, rice, or recovery drink)
• Hydrate with electrolytes to replenish sodium lost
Final Thoughts
• Honey Stinger Waffles can work, but mix them with faster carbs (gels, chews, sports drinks).
• Electrolytes are key—don’t rely on just water.
• Test this plan on long training runs (18-22 miles) before race day.
—OR—
Endurance Fueling Strategy: Optimal Nutrition Plan for a 30-Mile Race
For a 220-pound, 41-year-old runner aiming for peak performance.
Key Fueling Principles
✅ Carbohydrates: 60-90g per hour for sustained energy
✅ Calories: 250-350 per hour to avoid bonking
✅ Hydration: 16-24 oz of fluid per hour
✅ Electrolytes: 400-800mg sodium per hour to prevent cramps
Pre-Race Nutrition (2-3 Hours Before Start)
Breakfast (Low Fiber, High Carbs, Moderate Protein)
• 1.5 cups white rice + 1 tbsp honey (80g carbs)
• 2 scrambled eggs (optional for protein, but skip if sensitive to fat before a race)
• 1 banana (30g carbs)
• 16 oz electrolyte drink (Gatorade Endurance, Skratch, or Precision Hydration 1,000mg sodium)
• 1 cup coffee (optional for caffeine boost)
Race Fueling Plan (Per Hour)
Fuel Sources (More Effective than Waffles)
Instead of Honey Stinger Waffles, use a combination of liquid and easily digestible solid fuels:
✅ Primary Fuel:
• Maurten Drink Mix 320 OR Skratch Superfuel (320 calories, 80g carbs, 500mg sodium)
• OR Tailwind Endurance Fuel (250 calories, 63g carbs, 600mg sodium)
✅ Supplemental Carbs (as needed per hour):
• Maurten Gel 100 (25g carbs) OR GU Roctane (30g carbs, with electrolytes & BCAAs)
• 1 banana OR Medjool dates (if you prefer natural fuel, 25g carbs per banana or 2 dates)
✅ Electrolytes & Fluids:
• 16-24 oz of sports drink or water + SaltStick FastChews (400-600mg sodium)
Mid-Race (Mile 15-20 Check-In)
At mile 15-20, reassess your intake:
• Low energy? Take an extra gel or drink mix.
• Cramps? Increase sodium intake (SaltStick tab or electrolyte drink).
• Feeling heavy? Reduce solids and switch to liquid calories (Maurten, Tailwind, Skratch).
Final 5 Miles (Power Finish)
• Reduce solid foods to avoid GI distress
• Take a caffeinated gel (GU Roctane, Maurten 100 CAF) for an extra boost
• Increase hydration slightly if feeling fatigued
Post-Race Recovery (30-60 Min After Finishing)
• 20-30g protein (whey or plant-based protein shake)
• 60-80g carbs (rice, fruit, or recovery drink)
• Continue hydrating with electrolytes
Why This Plan Works Better Than Waffles
✅ More Efficient Digestion: Liquid fuels (Maurten, Skratch, Tailwind) absorb faster than waffles.
✅ Balanced Electrolytes: Helps prevent cramps and dehydration.
✅ More Carbs Per Hour: Optimized for endurance without GI issues.
✅ Less Risk of Bonking: Steady energy release with fewer digestion demands.
Go Shopping
Endurance Fueling Shopping List for a 30-Mile Race
Optimized for sustained energy, hydration, and electrolyte balance.
Primary Fuel Sources (Choose One for Main Calories & Carbs)
✅ Maurten Drink Mix 320 – Provides 320 calories, 80g carbs, 500mg sodium per serving
✅ Skratch Superfuel Drink Mix – 400 calories, 100g carbs, 400mg sodium per serving
✅ Tailwind Endurance Fuel (Mandarin, Berry, or Neutral Flavor) – 250 calories, 63g carbs, 600mg sodium
🔹 Buy: (Choose 6-8 servings for training + race day)
Supplemental Carbs (Gels & Natural Options)
✅ Maurten Gel 100 (25g carbs, neutral taste)
✅ GU Roctane Energy Gel (30g carbs, electrolytes, BCAAs)
✅ Clif Bloks Energy Chews (24g carbs per 3 chews, easy on digestion)
✅ Bananas (25g carbs each, natural option)
✅ Medjool Dates (2 dates = 25g carbs, natural option)
🔹 Buy: (6-8 gels + 1 pack of chews + bananas or dates)
Electrolytes & Hydration
✅ SaltStick FastChews (600mg sodium per serving, chewable)
✅ Precision Hydration 1000 or 1500 mg Electrolyte Powder (for high sweat loss)
✅ Nuun Sport Electrolyte Tablets (for milder electrolyte replacement)
✅ LMNT Electrolyte Powder (sodium-heavy, good for high heat/humidity)
🔹 Buy: (Enough for 4-6 electrolyte doses for race & training)
Caffeinated Boost for Late Race
✅ GU Roctane Caffeinated Gel (35mg caffeine, carbs, electrolytes)
✅ Maurten Gel 100 CAF (100mg caffeine, smooth energy release)
🔹 Buy: (2-3 caffeine gels for last 5-10 miles)
Recovery Essentials
✅ Protein Shake (Orgain, Vega, or Whey Protein) – 20-30g protein
✅ Carb Source (White rice, fruit, or Skratch Recovery Mix)
🔹 Buy: (1-2 post-race recovery shakes + carbs)
Final Notes
✅ Test different fuel options in long training runs before race day.
✅ Drink small amounts frequently instead of large gulps.
✅ Adjust electrolytes based on weather (hotter races = more salt needed).