In daily training, it's important to be mindful of your diet and nutrition to achieve the best possible results and, not least, to experience mastery and improvement.

To prepare the body for race day, it’s crucial to practice nutrient intake and replenishment. This will not only improve the quality of your sessions but also significantly shorten recovery time.

• Eat light, but carbohydrate-rich food about 2 hours before training.

• Drink 500 ml of sports drink during the last hour before your session. This helps bind the fluids and replenishes your stores.

• For sessions longer than an hour, supplement with sports drinks.

• Immediately after training, fluids and energy are most important. Drink sports drinks and eat a banana or an energy bar (within 20 minutes.

On race day, you should have a breakfast with oatmeal or an omelet. It’s important to drink at least 500 ml of fluid with the meal.

In the last hour before the start, drink 500 ml of sports drink.
Eat a banana or Energy Gel about 10 minutes before the start. For 5 km and 10 km races, consume a caffeine Energy Gel about 25 minutes before the start.
For longer races, it’s recommended to consume about 1-1.3g/kg/hour. This should be distributed over drink stations and with Energy Gel.
Drink at the stations. Skipping a station means you won't be able to catch up.
When you cross the finish line after an amazing performance, remember to drink right away and eat a banana or Energy Bar as soon as your body is ready for it. Ideally within 20 minutes.

For a marathon, it's important to create a solid plan for hydration and nutrition. This plan should include the number of grams of carbohydrates you'll need. For longer races, it is typically recommended to consume about 1-1.3g/kg/hour.

By following our recommendations before the start, you'll be well-prepared until the starting gun goes off. After that, your plan will determine the quality of your performance and race experience.

All drink stations are carefully placed to ensure you receive a steady supply of nutrients along the way. It's important to make use of these stations right from the start and drink sports drink, as water provides no nutrients, and the body can hardly absorb it during the race.

In addition to the drink stations, it’s recommended to refuel with Fuel of Norway’s gel. It's easy to consume and provides a significant amount of energy. These should be taken approximately every 30 minutes. This will help keep your body going at a higher intensity for longer.

To benefit from this advantage, you must train with nutrition beforehand.

For a half marathon, it’s important to create a solid plan for hydration and nutrition. For longer races, it is generally recommended to consume about 1-1.3g of carbohydrates per kg per hour.

By following our recommendations before the start, you will be well-prepared until the starting gun goes off. After that, your plan will determine how well your performance and race experience go.

All drink stations are carefully placed to ensure a steady supply of nutrients throughout the race. It's important to take advantage of these stations from the start and drink sports drink. Water provides no nutrients, and the body can hardly absorb it during the race.

In addition to the drink stations, it is recommended to refuel with Fuel of Norway's gel. It's easy to consume and provides a large amount of energy. These should be taken approximately every 30 minutes. This helps keep your body going at a higher intensity for longer.

To fully benefit from this advantage, you must train with nutrition beforehand.

For a 5k and 10k, your preparation is the most important thing you can do.

Start by drinking 500 ml of sports drink in the last hour before the race and eat an energy gel with caffeine 25-15 minutes before the start. This ensures you're as well-prepared as possible.

During the race, make use of the drink stations. Temperature plays a significant role in hydration needs, especially for the 10k. Always drink sports drink at these stations.

In daily training, it's still important to train with nutrition. This helps both with the effectiveness of your training sessions and recovery.