FUELING THE SPIRAL RACE

This fuel plan was built with Protein Rebel for our 6-hour Spiral Race, but the same principles apply to any long distance endurance run:

DON’T UNDERFUEL

Most runners underfuel long efforts. Avoid fatigue, nausea, headaches (and worse!) by taking in at least these recommended hourly targets:

40g carbs | 500ml water | 500mg sodium | 5-10g protein

CAFFEINE: HOW TO USE?

Take 1 caffeine gel before the start, then 1-2 more in the second half.

For reference: 1 Maple Coffee Gel = 45mg caffeine.

General caffeine guidelines are 1-6mg per kg of body weight to improve endurance. But avoid caffeine in the final hour of your race as it’ll kick in after you finish...

SPIRAL RACE FUELING PLAN

BEFORE THE START

2-3 hours before:

• high carb, low fibre meal

• Keep sipping to thirst, mixing 1 sachet of Sustain Electrolytes with your water

30 minutes before:

• 1 Maple Gel (with caffeine or caffeine-free)

DURING THE RACE

Every 30 minutes:

• 1 Maple Ignite Gel

• After a few hours: mix it up with simple real food carbs and/or introduce Maple Coffee Gels

Every 60 minutes:

• 0.5L water + 1 sachet of Sustain Electrolytes

• Increase fluid intake in hot weather, and double electrolytes if you’re a salty sweater

RECOVERY AFTER

ASAP after finish:

• Eat high carb foods to restock glycocen stores

Within 1 hour of finish:

• Take protein for muscle repaid (eg. 20g of Accelerate Plant Protein Powder

1 hour before bed:

• Take magnesium to relax muscles and promote deep sleep (eg. tablespoon of Power Up Magnesium)

• Keep hydrating until bedtime!

Huge thanks to Protein Rebel for their expert guidance. Every product featured is from their range.

If you want to give them a go before race day: SPIRAL2026 for 15% off your first order.