The same nutrition strategies trusted by 200+ Chennai runners
"Finally understood what to eat before my 10K. PR'd by 4 minutes!"
— Karthik R.Training builds fitness. Nutrition decides how long you last.
Maintains steady energy
Delays fatigue
Reduces cramps & stomach issues
Improves focus
Speeds up recovery
Nutrition needs differ by distance
Get nutrition guidance specific to your race
Carb Up for Tomorrow
A carb-rich dinner helps top up energy stores.
Pasta
Easy carbs
Rice or Roti
Indian staple
Potatoes
Slow release
Banana Before Bed
Extra glycogen
Avoid heavy, oily, or unfamiliar foods
90–150 min before
Carbohydrate-focused, low-fat meal. Hydrate with water or electrolytes.
Toast with Peanut Butter
Sustained energy
Banana + Dates
Natural sugars
Small Bowl of Oats
Slow release
Apple + Peanut Butter
Fiber + fat balance
Hydrate with water or electrolytes. Sip, don't gulp.
Sip, Don't Gulp
Water + electrolytes as needed. Most runners can complete without mid-race fuel.
Hydration
Small sips at hydration stations
Fueling Option
Water + Lemon + Pinch of Salt + Sugar
Avoid gulping large amounts. Never drink only water for long races.
Carbs + Protein Within 30 Minutes
Your muscles are starving for nutrients. This is when they're most receptive to recovery fuel.
Banana + Curd
Quick recovery
Fruit Smoothie
Easy to digest
Bread Omelette
Protein + carbs
Buttermilk
Rehydration
Your 2-hour recovery window is closing.
See What to Eat NowA printable 1-page checklist covering:
Print it. Stick it on your fridge.
Never bonk again.
Every runner is different. Get personalized nutrition guidance from a certified expert.
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