The Ultimate Fueling Guide for Around the Bay 30K
If you’re gearing up for Around the Bay 30K, you’ve probably been logging your runs, maybe adding some hills, and planning your taper. But there’s one thing that can take your performance to the next level—and it has nothing to do with running.
It’s fuelling.
Seriously. If you want to run stronger, feel better, and recover faster, dialling in your nutrition before, during, and after your runs is hands down one of the biggest game-changers. And the best part? You can start seeing results without adding more miles to your training.
I’ve been talking to a lot of runners lately who haven’t even considered what they should be eating before a long run—let alone during or after. If that’s you, don’t worry! In this guide, I’ll break down the basics of fuelling in a simple, practical way that you can start using on your next long run.
Just a quick heads-up before we dive in: I’m not a dietitian. What I’m sharing is based on my experience training for marathons and ultramarathons over the past few years, along with advice from coaches and lots of trial and error. If you want a more personalized plan, chat with a dietitian or sports nutritionist. But if you’re after some general tips that work for most runners, keep reading!
Why Fueling Matters More Than You Think
When you’re heading out for a long run—especially one that lasts more than 90 minutes—your body burns through a ton of energy. And if you’re not fuelling properly, you’re going to feel it. Fatigue hits harder. The pace slows. Your form breaks down. And worst of all? You risk bonking.
If you’ve ever experienced that sudden crash where your legs feel like lead and every step feels impossible—you know exactly what I’m talking about.
Fuelling isn’t just about having more energy; it’s about helping your body handle the demands of running long distances. When you’re properly fuelled, recover faster, and lower your risk of injury. It’s a win-win-win.
The Three Key Stages of Fuelling
Pre-Run | Intra-Run | Post-Run
Let’s walk through exactly what you need to focus on before, during, and after your long runs—or race day at Around the Bay.
Pre-Run Fuelling: Start Strong, Stay Strong
The way you fuel before your run can set the tone for how you feel out there on the course.
When Should You Eat?
Aim to have your pre-run meal about 90 minutes to 2 hours before you start running. Yeah, that might mean waking up a little earlier on race day—but it’s worth it to get the energy you need.
What Should You Eat?
My go-to is simple:
A bagel
Peanut butter
Honey
A banana
This combo gives me a solid dose of 90–120 grams of carbohydrates, which helps top up glycogen stores (your body’s preferred fuel source when running). The goal here is to get in carbs that are easy to digest, provide steady energy, and won’t upset your stomach.
Adapt Your Gut
This part takes some experimenting. What works for me might not sit well with you. Some runners can’t do bananas, some find peanut butter too heavy. The key is to test your pre-run meal on your training runs so you’re not playing guessing games on race day.
Pro Tip
Stick with low-fiber foods before a big run to keep digestion smooth and avoid mid-run stomach issues.
Intra-Run Fueling: Keep Your Engine Running
Here’s where I see the biggest opportunity for most runners. So many people head into a race like Around the Bay and fuel with little more than a few gummies. And then they wonder why they crash in the last 10K!
Fuelling during your run is crucial for maintaining energy, holding your pace, and feeling good right to the finish.
How Much Should You Take In?
For most runners, a great starting point is aiming for 50 grams of carbs per hour. Personally, I’ve built up to 60–90 grams per hour, but that’s after a few years of marathon training.
If you’re new to fuelling, a simple strategy is taking one gel every 30 minutes. Most gels contain 25–30 grams of carbs, so this gets you right in that sweet spot.
What Are Your Options?
Gels (My Personal Favorite)
They’re easy to carry, easy to take, and they work. I love Precision Fuel & Hydration gels, but there are lots of great brands out there like GU and Maurten. Head to Runner’s Den in Hamilton and grab a few to try out!
Chews, Bars & Candy
Not into gels? No problem. Try:
As long as you’re getting the carbs in, it doesn’t really matter how. Candy is cheap and effective if you’re on a budget.
Carb Drinks
You can also drink your carbs. Tailwind and Skratch are popular options, but Gatorade works too. Just know how many carbs you’re getting per serving so you hit your hourly goal.
Whole Foods
Some runners prefer “real” food: PB sandwiches, granola bars—you name it. If you go this route, just watch your fat and protein intake, as these slow digestion and can cause stomach issues.
Don’t Forget Electrolytes
Even if it’s cold out, you’re still sweating and losing electrolytes—especially sodium. Replacing what you’re losing is key to preventing cramps and keeping your body balanced.
I’m a fan of LMNT because each packet has 1,000mg of sodium. But you can use Gatorade, Nuun, or any electrolyte mix that works for you.
Pro Tip
Hydration isn’t just about water. Drinking only water without replenishing electrolytes can leave you feeling sluggish and under-fueled. Keep a balance!
How Do You Carry It All?
This is a question I get a lot! Here are some ideas:
Shorts/tights with pockets (my method—stuffing 8–10 gels into my running tights!)
Running belts (shoutout to Lauren at The Movement!)
Handheld water bottles (I like the ones with hand straps—super convenient)
Running vests (great for carrying more fuel, water, and even layers)
Practice carrying what you need on your training runs so nothing feels awkward on race day.
Post-Run Fueling: Recover Like a Pro
Once you finish your long run—or cross the Around the Bay finish line—fueling doesn’t stop.
Why Refueling Matters
After 30K, your body is beat up. You’ve broken down muscle tissue, depleted glycogen, and need to kickstart recovery. Proper post-run fueling helps:
Reduce soreness
Speed up recovery
Prepare you for your next workout
Lower the risk of injury
My Post-Run Routine
Right after a run, I’m not usually in the mood for a big meal. That’s why I go straight for a protein shake.
My favorite: Stay Above Recovery Shake (local to Hamilton!)
It’s got 50g of carbs and 50g of protein, and it goes down easy
About 1.5–2 hours later, I’m ready for a proper meal. I focus on protein first, then carbs, and then fats. This combo helps replenish stores and supports muscle repair.
If You Can Eat Right Away...
Go for it! Just make sure you’re hitting your protein and carb targets right after a hard effort.
My Secret Weapon: Sour Patch Kids
At around the 25K mark on a long run, there’s just something magical about Sour Patch Kids. The sour-sweet combo gives me an instant pick-me-up when I need it most.
What’s your go-to mid-run snack? Drop it in the comments!
Final Thoughts: Practice Makes Perfect
Fueling is just like training—you’ve got to practice it. Try different foods, gels, drinks, and strategies before race day so you know what works. Never try something new on race day!
If you’ve never paid attention to fueling before, this is your chance to make a huge difference in how you feel and perform. It’s the simplest way to get better without changing your fitness.
while you’re here, check out our other content we have made for Around The Bay:
👉 3 Things You Need to Know for Around the Bay
👉 The Strength Exercise You Need to Crush the Hills
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Let’s crush Around the Bay! See you on the roads.