running guide

10k Nutrition Guide

What you need to know about nutrition for your 10k

When we talk sports nutrition, generally we’re referring to carbohydrates to fuel muscles, fluids and electrolytes for hydration and protein for muscle growth and repair. When doing any exercise your body will need energy, hydration and recovery, regardless of the sport, distance or your experience!

Of course, these things can come from the food we eat, but sports nutrition can often be a tasty and convenient way to get your body what it needs for the exercise you’re doing or about to do. Whether that’s to help you through it, ensure you enjoy it or get you that new PB!

Why we need carbohydrate

Carbohydrate is the fuel that allows you to run strong and makes your run enjoyable. It is the essential fuel your body needs during exercise and depleting your store of carbohydrate, known as glycogen depletion, makes you feel like you have no energy and your legs are like lead.

Although your body has a limited store of carbohydrate, it’s normally sufficient for running up to 90 minutes. But ensuring you have had sufficient carbs ahead of your 10k is vital. It will also aid your muscle recovery after you’ve finished.

Electrolytes & Fluids

Keeping hydrated is an absolute must if you want to optimise your training benefits and recover properly. Electrolytes like sodium, potassium and magnesium are lost through sweat and need to be replaced, no matter the distance or speed you are going.

Maintaining hydration and electrolyte balance is crucial not just for performance but also for comfort. Incorrect fueling can lead to discomfort and stomach pain, which is why choosing the right hydration strategy is key. For more insights on how to fuel effectively and enjoy running without stomach pain, explore our dedicated guide. It's packed with tips to help you avoid common digestive issues and keep your focus on the finish line.

10k race day breakfast

Pre-10k Breakfast

Breakfast should be light and high in carbs.

There are a number of options for a 'good' breakfast. Porridge, peanut butter toast or cereal are popular choices that give you carbs without being too heavy.

Drink 500ml of Energy Drink for additional carbs and to stay hydrated. And, take an Energy Bar to eat on the way to the start.



Just before your 10k

Hydration is key, no matter the distance you plan to cover. Drink around 200ml of water or ZERO Caffeine Hit before you run. We recommend dropping a ZERO tab into your water so you replenish the electrolytes you will lose when you sweat.

If it’s been a few hours since your last meal, you might want to ensure you have enough carbohydrate in your tank to keep you energised for your run ahead. An Energy Gel Aqua Caffeine Hit is a quick and convenient way to get some last minute carbs in, as well as some caffeine. 

Caffeine will give your performance a boost so if you have a PB in sight, now is the time to load up on caffeine, which is why we recommend ZERO Caffeine Hit and Energy Gel Aqua Caffeine Hit. But if caffeine is not your thing, both gels and ZERO are available without caffeine. 

During your 10k

If you’ve done the above, you should be adequately hydrated, and your muscles should have enough fuel to perform at their best throughout your 10k. However, if you feel you need an energy boost or even just a little something to keep your motivation and positivity up, then we recommend taking an Energy Gel Aqua or Energy Gummies. Both are small and easy to carry, as well as delicious!

If you’re used to caffeine and find it helps give you energy then opt for an Energy Gel Aqua with Caffeine.

10k run

After your 10k

Don’t forget to replenish the fluid you would have lost through sweat. Drop a ZERO tab into your water to replace the electrolytes you would have lost. This will also help with your muscle recovery. It’s likely you will be having a balanced meal within a couple of hours after, however, if not, consider a Recovery Drink to ensure you muscles are getting the protein and carbohydrates they need.

Race Day guidance

If you’re taking part in a 10k race, make sure you incorporate any nutrition you plan to take on the day into your training. After all, practice makes perfect!

HIGH5 Run Pack 

The HIGH5 Run Pack contains the nutrition essentials to support your next run or race with a combination of our most popular Energy, Hydration and Recovery products for runners. Get yours here.

run pack

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