How to fuel your run and avoid hitting the infamous “wall”

Ever felt “off” halfway through a long run? Or finished a training session with an upset stomach? Nutrition plays a key role in your performance, just as much for comfort and enjoyment as for endurance. Whatever distance your training for, eating the right foods at the right time can make a big difference.

Before Your Run: The Power of Smart Carbs
Your goal: Quick energy and easy digestion

Before a run, it’s all about giving your body easily digestible carbohydrates. These carbs help top up your muscle glycogen stores, the main fuel your body uses during exercise.

Here are some good pre-run snack options:

• Plain bagel with jam
• Bowl of puffed rice cereal with oat beverage
• High-carb energy bar (like XACT Energy)
• Fruit smoothie (without added fibre or protein)

Ideally, this snack should be eaten 30 to 60 minutes before your run, depending on how much you’re eating and how well you digest it. Avoid high-fibre, high-fat, or high-protein foods right before running—they slow digestion and can cause discomfort.

During the Run: Carbs to Keep You Going.
Fueling becomes essential after 60 minutes

Once your run hits the one-hour mark, it’s important to replenish carbs to maintain your energy, keep up the intensity, and delay muscle fatigue.

Here are some easy-to-carry options for endurance:

• Energy bars like our XACT Energy fruit bar – and will be on-course at select aid stations energy on the Marathon and semi-marathon P’tit Train du Nord
• Fruit purée pouches
• Sports drinks

But what quantity and when? What form? Liquid, gel or solid?

Our free, science-backed XACT Carb Calculator provides clear fueling guidance for training and racing.

Just enter your race goal duration and target intensity to get 3 key recommendations:

1. Carb quantity/hour (grams)
2. Recommended form (liquid, gel, or solid)
3. Whether you should train your gut for better absorption

These insights fuel performance, preventing bonking and enabling breakthroughs.

👉 Check out the Carb Calculator

Every runner has their preferences, so it’s key to try these out during training to make sure your body tolerates them well. You don’t want to experiment for the first time on race day!

What About Protein?

For very long runs (typically over 2.5 hours), adding a bit of protein can help reduce muscle breakdown and kickstart recovery even before the run is over. It may also help with feeling full and keeping your energy stable. Aim for about 5–10 g of protein per hour, along with your carb intake.

Examples:

• Endurance bar (like XACT Endurance)
• Individual bottle of soy drink
• 30 g of light cheese

As always, the golden rule: test it in training first!

4 Things to Check on the Label Before Buying

1. Carbohydrates: How many per serving?

Look for the carb content per serving: aim for about 30–45 g one hour before the run, and 30–60 g per hour of effort during runs longer than an hour. Products like XACT Energy bars provide around 25 g, making them easy to portion and integrate.

Keep in mind that needs vary depending on effort duration, intensity, and type. A nutrition expert can help tailor recommendations to your personal goals.

2. Fibre and Fat: Minimize just before or during a run

Choose low-fibre (under 2 g) and low-fat options for faster digestion. Too much fibre or fat can slow things down and cause gastrointestinal discomfort mid-run.

3. Ingredient List: Keep it simple

Fewer ingredients, fewer additives. A shorter, cleaner list usually means a less processed product and better digestion—which matters when you’re running, but is also a good everyday habit.

4. Format: Easy to carry and use

The best fuelling products are compact, quick to open, and easy to consume one-handed. Look for lightweight, individual-serving formats.