Peta Carige (Accredited Practicing Dietitian, Accredited Sports Dietician) has a dual degree in a Bachelor of Science (Exercise Physiology) and a Bachelor of Science (Nutrition and Dietetics) and she has worked with several elite teams including the Brisbane Broncos, Qld Academy of Sports Football the Newcastle Knights and the Newcastle Jets. She currently consulates for The Australian Rugby Sevens, NSW Waratahs, NSW Rugby League and Manly Sea Eagles Rugby League.
COACH’S CORNER: FUELING FOR ENDURANCE RUNNING
Kate Dzienis • March 25, 2021
Having a plan of what to eat and drink during your upcoming endurance event is essential for the success of your event, however it is amazing how many times I have consulted or met people who haven’t thought about what they will eat until the week of, or even worse, the day before. To me, that is like training for six months, then forgetting your shoes on race day…crazy.
The three most common mistakes I see people make are:
- Eating too much in the 24-48 hours before the race. Yes you need to eat a bit more, but to compensate for the increase in volume, it is really important to choose low fibre options in the lead up to a race.
- Not snacking early or often enough, then suffering from gastrointestinal upset, or bonking early and they cannot recovery. It is important to eat small amounts frequently when participating in any endurance event. A general rule of thumb is to try and eat something every 30-45 minutes after the first hour but consult with your Sports Dietitian to figure out a more specific plan for yourself.
- Lastly, not practicing with foods and drinks in your training sessions. This is extremely important for logistical reasons, ie. it is hard to peel whole eggs while running downhill on a trail but also to ensure you prevent flavour fatigue, which will make a huge difference to your adherence of your race nutrition plan.
I recommend that you include a variety of sweet and savoury options (alternated) to prevent flavour fatigue and also include a variety of ‘real’ food (fruit), and ‘sports’ food (gels) to also prevent flavour fatigue and potential stomach discomfort.
In the training weeks leading up to an event it is important to TRIAL consuming as many different foods as possible during your training, so you have a list of foods that you a) like and b) feel comfortable with to consume during your event. The amount you would be required to include would vary depending on your weight, and the duration of your event.
The priority nutrient for during an endurance event is carbohydrates, with the amount you require dependent on your weight, the speed which you will complete the event and pre-race fuelling. A good guid to aim for is 1 gram per kilogram per hour (after the first hour), but for elite individuals, and the correct planning you can get this up to 1.6grams per hour.
The other nutrient considerations are protein and fats for satiety, and also your electrolyte consumption. I think variety in drinks is as important as variety in food. Having a mixture of drinks that vary in taste or even texture (ie. carbonated) can ensure that you continue to consume fluids for the entire duration of the event.
Below is a list of food and drink suggestions to try:
SWEET
- Fruit – whole
- Dried Fruit
- Trail mix with chocolate or dried fruit
- Lollies
- Gels
- Protein balls
- Protein bars
- Sports Drink
- Cordial
- Flat Coke
- Chews/jubes
- Honey sandwich – white bread
SWEET
- Boiled potatoes + salt
- Beef Jerky
- Savoury Protein Balls
- Sweet-corn/ham Fritters
- Zucchini slice
- Chips / crisps
- Pizza shapes
- Trail mix with salted nuts or pretzels
- Pretzels
- 2 minute noodles
- Electrolytes and soda water
- Vegemite sandwich – white bread
Once you have a list of foods and drinks that work for you, you can then figure out what you need to consume for your race quite easily. As a general rule, I try and start with as much whole food as possible at the start and then move towards, easier to digest options as you become more fatigued like lollies and chocolates.
Lastly, I think when you are working your way through this process, it is important that you figure out what works for you. Everyone has very different flavour preferences and different gastrointestinal tolerances during racing, so try not to compare yourself to the person beside you.
For a more individualised nutrition and fluid plan, please consult with your local Sports Dietitian.
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Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 7th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the 24 hour race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close on the 3rd September 2025 Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President
Weekly Report for Transcend Ultra, K2PD, Russell Falls Trail Run and Run The River Half.
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David Martin heads out with Kevin Matthews on WA's unofficial Choo Choo Run.
Learn how you can get the most out of your aid stations when competing in an ultra.
Gary Mullins gives an update to members for the month of August 2025.
