Fuel Like an Endurance Athlete: Rachel Hannah’s Nutrition Playbook

When current Canadian marathon champion and registered dietitian Rachel Hannah talks about nutrition, the message is clear: carbohydrates are not optional for endurance athletes — they’re essential performance fuel.

In a recent talk with our run club members, Rachel broke down exactly how to fuel before, during, and after training and racing. Here are the biggest takeaways.

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Carbs Are King for Endurance

Despite conflicting opinions found online, Rachel emphasized that carbohydrates are the body’s preferred fuel source for hard efforts.

We store only a limited amount of carbs as glycogen in muscles and the liver. Once those stores run low, pace drops, fatigue rises, and performance suffers. That’s why fuelling during longer sessions is critical - you simply cannot finish a marathon on stored carbs alone.

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How Many Carbs Do You Actually Need?

Rachel recommends starting at the lower end in training and gradually increasing so your gut can adapt. Like muscles, your digestive system needs practice too.

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Train Your Gut, Not Just Your Legs

Many runners avoid carbs in training, hoping race-day fuel will feel like “rocket fuel.” Rachel says this backfires.

Reducing carbs in training can make your body worse at digesting them later, leading to stomach issues when you actually need fuel the most. Practicing race fuelling in training improves tolerance and performance.

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Race Fueling Strategy

A simple, effective plan:

• Fuel every 20–40 minutes (30 minutes works well for most)

• Aim for 40–80 g carbs per hour, depending on race length and intensity

Rachel cited research showing marathoners consuming ~65 g carbs/hour ran nearly 5% faster than those taking in ~38 g/hour. That’s an 11-minute difference in a marathon — purely from fueling strategy.

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Carb Loading Done Right

Two days before a race:

• Increase intake of easy-to-digest, low-fiber, low-fat carbs

• Target at least 8 g of carbs per kg of body weight per day

A good way to practice? Slightly boost carbs the day before your long runs.

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 Daily Eating: Think “Athlete Plates”

Rather than obsessing over calories, Rachel suggests building meals visually:

• Hard training days: About ½ your plate should be carbohydrates

• Include protein for repair and healthy fats for overall nutrition

Most daily calories actually support basic body functions, not exercise — so underfueling hurts recovery and performance.

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Pre-Run Fuelling

If eating within an hour of running:

• Choose simple carbs

• Keep fat and fibre low

Good options:

• Toast with jam

• Fruit

• Maple syrup (yes, really — fast-digesting and effective)

This reduces stomach distress while giving quick energy.

 

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Post-Run Recovery

The priority after hard sessions isn’t just protein — it’s carbs.

Within an hour post-run:

• Aim for ~1 g carb per kg body weight

• This helps replenish glycogen and prevents muscle protein breakdown

Protein still matters, but carbs drive recovery speed.

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Caffeine: A Proven Performance Booster

Caffeine is one of the most research-backed supplements available.

• Recommended dose: 3–6 mg per kg body weight

• Timing: 15–60 minutes before racing or a key workout

• Always test in training first

It can reduce perceived effort and improve alertness late in races.

 

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Hydration & Sodium: Keep It Simple

Rachel noted that high sodium intake is often overemphasized.

For most runners:

• Pair hydration with carb intake

• Moderate sodium from a normal diet is usually sufficient

• Drink to thirst, everyone is different and fluid needs are determined by many factors

Cramping is more often linked to muscle fatigue and pacing than electrolyte loss alone.

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What Supplements Are Actually Worth It?

Most trendy endurance supplements lack strong evidence. Rachel highlighted five with solid research backing:

1. Caffeine

2. Creatine

3. Beta-alanine

4. Sodium bicarbonate

5. Beetroot (nitrate) products

But even here, food-first often works just as well — think beets, spinach, and leafy greens for natural nitrates.

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The Bottom Line

If you remember nothing else:

Eat more carbs, practice fuelling in training, and don’t overcomplicate things.

Performance nutrition doesn’t have to be fancy - but it does have to be consistent and intentional.

If you want more information, or to set up a 1 on 1 nutrition coaching session, you can checkout Rachel's website here: https://rachelhannahrd.com/ 

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