What's the best pre-race meal to fuel my marathon, and when should I eat it?

For endurance events like marathons, the key is easily digestible carbohydrates. Aim for a meal 2-3 hours before your race that's rich in complex carbs like oatmeal, whole-wheat toast, or rice with a small amount of lean protein. Avoid fatty or excessively fibrous foods that can cause digestive upset. This carbohydrate-rich meal is your primary pre-race fuel, setting the stage for sustained energy. Combining this strategic meal with a quality PRE-WORKOUT supplement from our collection can further enhance your readiness, but always test your pre-race meals and supplements during training.

How much should I hydrate before a big race, and what products are best?

Hydration is crucial! Start increasing your fluid intake 24-48 hours before your event, not just on race morning. Aim for clear, pale urine as an indicator of good hydration. On race morning, drink about 16-20 ounces of fluid 2-3 hours before the start, and another 4-8 ounces 15-30 minutes prior. Consider electrolyte drinks from our pre-race collection to replenish sodium and other essential minerals lost through sweat, especially in warmer conditions. This helps prevent cramping and maintain performance.

Can I use an energy gel or chew before a race? When is the best time?

Yes, consuming easily digestible carbohydrates like energy gels or chews can be a great addition to your pre-race strategy, especially closer to the start or as part of a larger pre-event meal. Many athletes find consuming a gel or a couple of chews about 30-60 minutes before the gun goes off beneficial, as it provides a quick hit of readily available energy. This can be particularly useful if your main pre-race meal was earlier. Think of these as a turbo boost complementing your structured PRE-WORKOUT fuel plan.

I'm doing a triathlon. How does my pre-race fuelling differ for the swim compared to the bike and run?

The core principles of pre-race fuelling for a triathlon remain the same: easily digestible carbohydrates and adequate hydration. For the swim leg, the primary goal is to be well-fueled and hydrated without feeling heavy or bloated. Your pre-race meal 2-3 hours prior is key. For the bike and run, you'll build on that foundation by planning your on-course nutrition. Ensure your pre-race strategy, including any PRE-WORKOUT choices, supports sustained energy release throughout all three disciplines. The transition from swim to bike and then to run means your body needs consistent fuel delivery, so a solid start is paramount.

Collection: PRE-WORKOUT NUTRITION | HAMMER NUTRITION UK

Pre-workout nutrition for endurance athletes — arrive at the start line fully fuelled, focused and ready. Hammer's proven 3-step protocol: balanced meal 3 hours before → Fully Charged 30 mins before → Hammer Gel 10 mins before the gun.

Not sure how much caffeine to use? Read our Caffeine Before Endurance Training Guide for evidence-based information on dosage, timing and sensitivity.

Shop Fully Charged → Shop Hammer Gel → FREE 5 Secrets Guide →

The 3-Step Pre-Race Protocol

3 hours before	Pre-event meal: 300–500 calories of easy-to-digest complex carbs + small amount of lean protein. Good choices: oatmeal, rice, potatoes, toast. Avoid high fat, excessive fibre or large amounts of simple sugar. Full guide →
30 mins before	Fully Charged — 1 scoop in 120–240ml water (or 2 capsules). Boosts energy, sharpens focus, supports cardiovascular readiness. Only 15mg caffeine — no jitters, no crash. Also available as capsules .
10 mins before	Hammer Gel — tops up available energy immediately before the start. Maltodextrin-based; no simple sugar spikes; easy to digest. Preserves glycogen for later in the event.

Related: All Fuels | Recovery | HEED | Food Bars

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I love Hammer Products... they never upset my stomach and I’ve got a sensitive one. Their products are great and reasonably priced. Plus, you can’t beat the customer service, I’ve never had a company call to make sure I like their products and do I have any questions? What!!! Nice added touch & I’ll continue to use this company. Thanks for going above & beyond.

Quality products without anything artificial. No gimmicks. No hype, just pure supplements that do why they say they will. My favorite products, in no particular order: Cola Fizz, Fully Charged, Perpetuem (Strawberry and Caffe Latte), Hammer Gel (Peanut Butter Chocolate), Chocolate Recoverite (Vegan now), Tissue Rejuvenator, and Essential Mg.

When you want proven, well-planned, and CLEAN athletic nutritional products, HAMMER is second to none. I LOVE the protein bars; both whey and vegan. Other amazing items I use regularly are Endurolytes Extreme capsules, Recoverite, Perpetuem Solids, and several of their wonderful supplements.

Their motto - Fuel Right, Feel Great - is totally accurate! Hammer does its research and provides supplements to optimize my training. I’m 68 years old and can race at the top level in master's events BECAUSE I follow their advice: Fuel Right, Feel Great.

Collection: PRE-WORKOUT NUTRITION | HAMMER NUTRITION UK

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