Running
General running nutrition
Match food and fluid to the distance, intensity, weather and turnaround between runs.
View nutrition guideSports nutrition library
Fuel for the work. Recover for what comes next.
Training and competition nutrition changes with duration, intensity, weather, travel and turnaround. Start with your sport, then adapt through practice.
Running
Running distances
Running · 5 kilometres
5K nutrition
Focus on everyday adequacy and a familiar pre-race routine for a short, high-intensity event.
View nutrition guideRunning · 10 kilometres
10K nutrition
Support threshold-focused training with carbohydrate and a race plan matched to expected duration.
View nutrition guideRunning · 21.1 kilometres
Half-marathon nutrition
Practise carbohydrate, fluid and sodium strategies during long runs before race day.
View nutrition guideRunning · 42.2 kilometres
Marathon nutrition
Build a thoroughly rehearsed carbohydrate, hydration and race-morning plan.
View nutrition guideTeam sports
Team sports nutrition
Team sports
Football / soccer nutrition
Fuel repeated sprints, skill work and match recovery across training and competition.
View nutrition guideTeam sports
Basketball nutrition
Support repeated high-intensity efforts, skill execution and recovery through demanding schedules.
View nutrition guideEndurance
Endurance nutrition
Endurance
Cycling nutrition
Scale carbohydrate and hydration to ride duration, intensity, elevation and weather.
View nutrition guideStrength
Strength nutrition
Strength
Strength-training nutrition
Use adequate energy, protein and carbohydrate to support progressive training and recovery.
View nutrition guideFood and product examples can be filtered on each sport page. Always verify ingredients, sport certification where relevant, and cross-contamination for your needs.