Xiaohongshu
Nutrition Guide: Fuelling for the UCL Campus Run
What you decide to eat and drink before and after race day can determine how you feel, perform and recover. This simple guide provides practical nutrition and hydration tips to help you prepare for the big day!
What to Eat: Carbs, Protein and Fats 🍝
Carbohydrates🥖
Carbohydrates are stored as glycogen in muscles and liver and are our main energy source when running.
Recommended Amounts to Eat
| 2-3 days before Run | 2-3 hours before Run | Post Run |
| Aim for 6-10 g of carbs/kg of body weight per day | Aim for 1–4 g carbs/kg of body weight | Aim for 0.8–1.2 g carbs/kg of body weight |
Great Carb Sources
- Rice, pasta, noodles
- potatoes, sweet potatoes
- bread, bagels, crackers
- Oats, cereals
- Fruit (bananas, berries, oranges)
Protein 🍗
Protein helps repair damaged muscle, reduce injury risk and supports recovery before and after a run.
Recommended Amounts to Eat
| 2-3 days before Run | 2-3 hours before Run | Post Run |
| Aim for 1.2–1.7 g/kg of body weight per day | Aim for 0.15–0.25 g/kg of body weight | Aim for 0.25–0.4 g/kg of body weight |
Great Protein Sources
- Lean Meats (chicken, turkey, beef)
- Fish
- Eggs
- Greek yoghurt, Milk, cottage Cheese
- Tofu, lentils, beans
Fats 🥑
Fats help by providing steady energy for long periods of activity and aiding recovery.
Recommended Amounts to Eat
| 2-3 days before Run | 2-3 hours before Run | Post Run |
| Aim for 0.8–1.2 g/kg of body weight per day | Aim for low amount. No more than 10–15 g. | Aim for 0.8–1.2 g/kg of body weight |
Great Fat Sources
- Avocado
- Olive oil
- Nuts and nut butters
- Seeds (chia, flax, pumpkin)
- Fatty fish (salmon, sardines, mackerel)
Hydration🫗
Staying well-hydrated helps regulate body temperature, maintain blood flow and supports muscle function.
Recommended Amounts to Drink
| 2-3 days before Run | 2-3 hours before Run | Post Run |
| Aim for 2–3 litres of fluids per day. Add electrolyte drinks if training long or sweating a lot | Drink 300–500 ml of water and another 150–250 ml 30–60 minutes before | Rehydrate steadily until urine is pale/light. Include electrolytes in drinks. |
Do's and Don'ts on Race Day
Do ✅
- Stick to foods you know work for you
- Eat plenty of carbs day before
- Stay hydrated
Don't ❎
- Try new foods the day before or on morning of run
- Eat too much fat, fibre or spice
- Dehydrate or over drink on purpose
Read More and Prepare for the Campus Run👊
Want to learn more about training, eating, or recovery? Explore these expert resources designed to help you perform at your best! 👇