Part 2: Fuel Like a Pro: Nutrition Plans for Sprint, Super & Beast Races

Optimize your performance with tailored nutrition and hydration plans for sprint, super, and beast races.

(Read Part 1)

Fueling and hydration are just as important to your success on race day as your training. In fact, even the most physically prepared athletes can fall apart on course if they don’t manage their energy and electrolytes. I’ve seen it many times ,especially on mountain courses where elevation, weather swings, and duration magnify every small mistake.

Whether you’re racing a quick Sprint or grinding through a Beast, the right strategy starts well before you hit the start line.

This OCR athlete's race season includes:

• Poconos Spartan Super (10K+, est. 2–2.5 hrs.)

• Barre MA Sprint (5K, est. 45–75 mins)

• Killington Beast (21K+, est. 4–6 hrs.)

General Guidelines:

• Hydrate 1–2 days before each race (60–80 oz/day, avoid alcohol and sugar)

• Eat a carb-rich meal 2–3 hours pre-race

• During race: aim for 200–300 Cal/hr. + 700–1000mg sodium/hr.

• Practice this routine on training runs!

Elevation and Environment Considerations:

Elevation, heat, and humidity increase sweat rate, sodium loss, and carbohydrate demand. For mountain courses like Killington, expect higher caloric needs due to prolonged climbing, and greater fluid/electrolyte loss due to extended time on feet.

Adjustment Tips:

• Increase sodium intake toward the high end (1000mg/hr.) for hot or high-elevation races.

• Consider increasing calories to 250–300/hr. if climbing is sustained.

• Choose fuel that’s easy to consume while ascending (soft chews, liquid carbs).

Pre-Race Meal Examples (2–3 hours before start):

• Oatmeal with banana, peanut butter, and honey

• White rice with eggs and avocado

• Sweet potato, almond butter, and toast

• Bagel with turkey and a side of fruit

• A protein shake with oats and almond milk (if early start/little time to digest)

Poconos Super:

• Gear: Hydration vest (500–750ml)

• Fuel: 1 gel or chew every 40–45 minutes

• Electrolytes: Tailwind, LMNT, Skratch, etc.

• Post: Protein + carbs within 30–60 mins

Barre Sprint:

• Gear: Optional hydration (based on weather)

• Fuel: Optional gel/chew halfway

• Post: Light recovery meal and water

Killington Beast:

• Gear: 2L hydration vest (1 plain water, 1 with electrolytes)

• Fuel: 200–300 Cal/hr. from gels, chews, or PB sandwiches

• Salt: Salt tabs or mixes to hit 700–1000mg sodium/hr.

• Post: Replenish hard ,this one takes a toll

No matter what your size or race length, find what works before race day.

Coming up in Part 3: We’ll break down the most popular electrolyte products and how much you need to take.