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Home >> Blog >> Dane >> Get your race day nutrition ready

Get your race day nutrition ready

FUTURELIFE® is proud to be the official nutritional supplier for the Old Mutual Two Oceans Marathon 2018 (OMTOM), for a third year running. This is their advice to keep you fuelled on race day. 


What it takes to run is a good diet, providing the nutrients required to sustain your active lifestyle, with an extra emphasis on carbohydrate-rich foods in the days leading up to the race. You also need to get your race day nutrition right, both to fuel and recover from the run.


Your final pre-run main meal should be consumed 2 - 4 hours before, while additional snacks may be added in the two hours leading up to the race. This is the time when it’s vital to ensure that your body has enough fuel to be at its strongest during the session. The ideal pre-race meal is high in low gIycaemic index (GI) carbohydrates, moderate in protein and low in fat. If you are prone to tummy issues during exercise it is also advisable to lower the fibre content. Remember to start your run properly hydrated.

FUTURELIFE® has what it takes. FUTURELIFE® Smart food™ fits the profile of a pre-workout meal perfectly. Enjoy it as a meal, shake or smoothie. Try this delicious recipe.


Exercise lasting more than 60 - 90 minutes will require you to top up your carbohydrate (energy) stores to prevent glycogen depletion and “hitting the wall”. Planned fluid intake is also essential for long runs. See more about the ins and outs of fluid intake during exercise here.  

FUTURELIFE® has what it takes. A FUTURELIFE® High Energy SmartBar is the perfect mid race snack, providing fast acting energy and electrolytes.


Good nutrition after a run will assist in returning your body to its pre-run state. This will help you to get maximum physical and performance benefits out of your run and protect your immune system. Aim to consume a combination of carbohydrate (to replenish energy) and protein (to repair muscles) in a ratio of about 3-4:1.

FUTURELIFE® has what it takes. FUTURELIFE® HIGH PROTEIN Smart food™ and High Protein SmartBars are safe and convenient recovery options with all the nutritional aspects that you need for sports recovery. Remember that rehydration is also very important, get started by mixing your FUTURELIFE® HIGH PROTEIN Smart food™ with a generous serving of fresh water or milk.

For more information visit FUTURELIFE®, or find us on Facebook, Twitter or Instagram.