Fuelled Runners Club

Fuelled Runners Club 🏃‍♂️ The Fuelled Runner

🎯 Personalized Nutrition for Half & Full Marathoners. Run Better. Eat Smarter. Recover Faster.
📍 India |

Snacking isn’t about eating more .. it’s about eating *with purpose*. 🍎⚡ Some moments need quick energy. Some moments ...
12/12/2025

Snacking isn’t about eating more .. it’s about eating *with purpose*. 🍎⚡
Some moments need quick energy.
Some moments need solid recovery.

Both are smart. Both are intentional. 😉

Here’s the simple rule for runners:
👉 **Match your snack to your goal.**
⚡ Energy = Banana + PB / Oats chikki / Dates + nuts
💪 Recovery = Yogurt + nuts / Egg wrap / Paneer bites

Snack for the moment you’re in .. not the mood you’re in. 🙂

Most runners don’t struggle with meals… They struggle with the *moments in between* - the 4 PM slump, the post-work tir...
08/12/2025

Most runners don’t struggle with meals…
They struggle with the *moments in between* - the 4 PM slump, the post-work tiredness, the mindless reach for something sweet or crunchy.

But here’s the truth ⬇️
Mindless snacking is not a food issue.
It’s a **pattern issue**.

When you learn to pause, question the trigger, and snack with purpose, everything changes:
✔️ More stable energy
✔️ Fewer cravings
✔️ Better mood
✔️ Stronger runs

**Smart Snacking Rule:**
Always choose a snack that *does a job* - energy, recovery, or satiety.
And pair **2 macros** (Carb + Protein or Carb + Fat) to stay fuelled longer.

Small change → Big energy shift. ⚡🍎

Every run doesn’t need race-day fuel .. and every training day doesn’t need a gel.Gels work best when you’re running lon...
05/12/2025

Every run doesn’t need race-day fuel .. and every training day doesn’t need a gel.

Gels work best when you’re running long, pushing pace, or practicing race ex*****on.
Real foods like dates or raisins work best on regular training days when your goal is to build gut resilience and stay steady.

The key is simple:
⚡ Race Day = Precision
🍌 Training Day = Practice

Fuel for the *purpose* of the run, not the habit of it.

Most runners rely only on gels… or only on real foods. But the truth is - **both** can play an important role in long-d...
04/12/2025

Most runners rely only on gels… or only on real foods.
But the truth is - **both** can play an important role in long-distance running.

Gels give you fast, predictable energy.
Dates + electrolytes give you natural carbs and help strengthen gut tolerance.

Race day demands *both speed and stability* — and your gut needs to be trained for it.

That’s why today’s Fuel Experiment matters:

🏃‍♂️ Run 1 → Gel + Water
🏃‍♀️ Run 2 → Dates + Electrolytes

Notice how each one affects your:
• Energy in the first & second half
• Stomach comfort
• HR stability
• Recovery

Your mid-run fuel strategy must be personalized, and the only way to find your sweet spot is by *training your gut*, not just your legs.

The biggest mistake runners make during long runs is waiting too long to fuel. By the time the energy dip hits, it’s al...
03/12/2025

The biggest mistake runners make during long runs is waiting too long to fuel.
By the time the energy dip hits, it’s already too late.

The 30-Min Fuel Cycle fixes this.

Every 30 minutes, repeat 3 simple steps:

🥄 Fuel - a small carb bite
💧 Hydrate - a sip of electrolytes
💨 Reset - relax shoulders & slow your exhale

This rhythm keeps your energy steady, your HR under control, and your gut trained to handle fuel over longer distances.

It’s not about how much you take at once…
It’s about how consistently your body receives it.

Most runners pay attention to mid-run carbs & gels but forget the other half - water & electrolytes. Carbs give you ener...
02/12/2025

Most runners pay attention to mid-run carbs & gels but forget the other half - water & electrolytes.

Carbs give you energy, but fluids and sodium decide if you can hold the energy you get from carbs.

You need “400–800 ml fluids per hour”…

Here’s the simplest breakdown 👇

💧 **Total Fluids: 400–800 ml/hr**
Split it like this:

**👉 Water: 250–400 ml/hr**
**👉 Electrolytes: 150–300 ml/hr**
(Equivalent to ~400–600 mg sodium/hr)

This balance matters because:
✔ Water prevents dehydration
✔ Electrolytes prevent cramps
✔ Together, they keep HR steady
✔ They also help your carbs absorb properly mid-run

If you only drink water → sodium drops → cramps.
If you only drink electrolytes → not enough fluid → early fatigue.
If you drink both → smooth, steady second half.

To be HM/FM ready, you need to
**Calculate your hourly water + electrolyte split for your next long run.**

Drop 💧 if this makes sense and you’re working on your mid-run plan for this weekend's long run.

Most runners don’t bonk because their training is poor - they bonk because their *carb tank* hits zero. Your body can o...
01/12/2025

Most runners don’t bonk because their training is poor - they bonk because their *carb tank* hits zero.
Your body can only store so much glycogen, and once it starts dipping after ~60–75 mins, your pace, form, and energy all start falling.

The simple fix:
👉 30–60 g carbs per hour
(based on your training level, pace and effort)

For a 2 Hr training- start small, and you can go Upto 120gms/hr once you've trained your gut 😄

Banana, gel, dates + raisins - it doesn’t matter what you choose, as long as you’re fuelling consistently.

For your next long run:
Calculate your g/hour target and stick to it.
Your second half will feel VERY different ⚡

Drop ⚡ in the comments once you know your hourly carb number.

Caffeine isn’t the enemy - using it blindly is.Most runners rely on coffee every single morning, but that’s exactly what...
01/12/2025

Caffeine isn’t the enemy - using it blindly is.

Most runners rely on coffee every single morning, but that’s exactly what reduces its performance benefit. When caffeine becomes a daily habit, the boost you could’ve felt on race day gets wasted on routine mornings.

Here’s the smarter approach ⬇️

Use caffeine *only* when you actually need an edge:
🔥 Long runs
🔥 Race day
🔥 Tempo or speed workouts

And skip it on easy days so your body stays responsive, your heart rate stays steady, and your sleep stays clean.

Caffeine is powerful.. but only when you treat it like a tool, not a ritual.

If you’re feeling the headache, the dip in mood, or the random sluggishness today… It’s not a setback - it’s your *brea...
27/11/2025

If you’re feeling the headache, the dip in mood, or the random sluggishness today…
It’s not a setback - it’s your *breakthrough moment.*

This is the part most people quit.
But you didn’t start this journey to be like most people.

You’re teaching your mind that **you choose your habits** .. not the other way around.
Every hour you stay consistent today is building a stronger, calmer, more energetic version of you.

Keep drinking water.
Keep moving gently.
Keep showing up for yourself.

This discomfort is temporary.
**The clarity, sleep, and control you gain… that’s long-lasting.**

Keep going, Fuelled Runner. You’ve got this 🔥💪

Most runners think they’re drinking “enough water”… until they calculate their *real* hydration needs.Here’s the simple...
25/11/2025

Most runners think they’re drinking “enough water”…
until they calculate their *real* hydration needs.

Here’s the simple truth 👇
Your daily fluids =
💧 35 ml × your bodyweight
+ ☕ 250 ml extra for EVERY cup of tea/coffee
+ 🏃 Training sweat loss

And remember **caffeine is a mild diuretic**, which means every cup makes you lose a bit more fluid than you realise.
If you drink it, you must replace it.

Most runners fall short by 1–1.5 litres/day without noticing... and it shows in their runs through higher HR, fatigue, and early dehydration.

Try the formula today and see how much you’re really missing 💧⚡

Your evening coffee isn’t “just coffee” - it’s delaying the part of your sleep that repairs your muscles, restores glyco...
24/11/2025

Your evening coffee isn’t “just coffee” - it’s delaying the part of your sleep that repairs your muscles, restores glycogen, and brings your recovery back up.
Even a single cup after 2 p.m. can push deep sleep back by 1–2 hours.

This week’s challenge:
👉 Set a caffeine cut-off at **2 p.m.**
👉 Prioritise deep sleep
👉 Let your body recover the way it’s supposed to

Better sleep = Better running ☕🔥

🏃‍♂️💥 Your long run doesn’t need a big breakfast. It needs *quick carbs that go down easy* ... and this 3-ingredient s...
22/11/2025

🏃‍♂️💥 Your long run doesn’t need a big breakfast.
It needs *quick carbs that go down easy* ... and this 3-ingredient smoothie does exactly that.

🍌 Banana = smooth, steady energy
🍯 Honey = fast glucose
🥥 Coconut water = light electrolytes

Drink it 20–30 minutes before your run and feel the difference in your first 3–5 km.

Fuel fast. Run smoother. ⚡

Trying this in your next long run? Drop a 🥤👇


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