Most of us know we should eat before a workout, but actually getting it right can feel confusing. To clear things up, we sat down with an expert to talk through the real benefits of fuelling before training, what your body needs, and how the right pre-workout nutrition can help you perform better and recover faster. This is your quick guide to getting it right before you even step foot in the gym.
1. What are some of the physical (and mental) benefits of adequately fuelling before a big run?
Fuelling before a big run is just as important as the run itself. Physically, your body needs energy to perform, much like a car needs petrol to move. Without adequate fuel, you’ll struggle to hit your desired pace, maintain endurance, and recover efficiently. By eating well beforehand, you’re giving your muscles the glycogen they need to sustain performance and delay fatigue. It’s the difference between simply finishing and running strong.
On the mental side, proper fuelling builds confidence. When you know you’ve prepared your body, you free up mental space to focus on rhythm, breath, and flow. You feel ready, composed, and capable. In many ways, fuelling well isn’t just physical preparation, it’s a psychological advantage.
2. What difference have you personally experienced between fuelling and not fuelling?
Learning how to fuel properly has been a journey, it’s a skill that takes time, trial, and understanding. In my early years of trail and ultra running, I learnt the hard way. Finding yourself deep in the bush with no gels or water left is not an experience you want to repeat. Those moments taught me the importance of preparation.
These days, with a clear fuelling plan and consistency, the difference is night and day. I feel stronger throughout long sessions, I can sustain pace more evenly, and my recovery is noticeably faster. When you fuel correctly, you’re not just running, you’re performing at your potential.
Photo by Liliana Drew
3. What are some of your favourite ways to fuel?
My fuelling strategy is fairly consistent. If I’m running in the morning, I’ll make sure to have a carb-rich dinner the night before to top up my glycogen stores. Breakfast is usually simple – something like a bagel or Weet-Bix to keep it light but effective.
During training, I’ll take one PURE Energy Gel every 25–30 minutes to maintain steady energy levels. They’re easy on the stomach, quick to absorb, and keep my effort consistent throughout the session. On race days, I’ll also use PURE Energy Gels with caffeine for that extra push when I need it most, especially in the later stages when focus and drive really matter.
4. Apart from fuelling, what else you do recommend for getting the most out of your runs?
Comfort is key. Wearing the right clothes and shoes makes a huge difference – it might take a bit of trial and error, but feeling good in what you wear allows you to focus fully on the run, not the distractions.
I also think running with others can transform the experience. When I’m out with mates, the kilometres seem to disappear. Conversations take over, the pace feels lighter, and it becomes more about connection than distance. Running doesn’t always have to be serious; sometimes, the best runs are the ones that simply feel good.
4. When it comes to recovery, what are some things you wish more people knew?
Put simply, the better you recover, the better you perform. Recovery isn’t a passive phase; it’s an active part of training. Taking rest seriously allows you to show up stronger, more consistent, and less prone to injury.
Focus on the fundamentals: nutrition, quality sleep, and practices that help your body and mind down-regulate. For me, slow breathwork techniques are a non-negotiable. They shift my nervous system into a calmer state and help me reset. I’ll also use the sauna most days to promote circulation and aid muscle recovery. Small, intentional habits like these make a big difference over time.
About PURE Sports Nutrition
PURE Sports Nutrition is a New Zealand-based sports nutrition company founded in 2012 by brother-sister duo, Simon Kraak and Marewa Sutherland with a passion for healthy living and sports performance. PURE Sports Nutrition was born out of noticing a gap in the market at the time and a personal struggle as athletes to find high-quality, sports nutrition products that didn’t contain artificial flavours, sweeteners and fillers – and most importantly products that were palatable and easy to stomach.
Most of us know we should eat before a workout, but actually getting it right can feel confusing. To clear things up, we sat down with an expert to talk through the real benefits of fuelling before training, what your body needs, and how the right pre-workout nutrition can help you perform better and recover faster. This is your quick guide to getting it right before you even step foot in the gym.
1. What are some of the physical (and mental) benefits of adequately fuelling before a big run?
Fuelling before a big run is just as important as the run itself. Physically, your body needs energy to perform, much like a car needs petrol to move. Without adequate fuel, you’ll struggle to hit your desired pace, maintain endurance, and recover efficiently. By eating well beforehand, you’re giving your muscles the glycogen they need to sustain performance and delay fatigue. It’s the difference between simply finishing and running strong.
On the mental side, proper fuelling builds confidence. When you know you’ve prepared your body, you free up mental space to focus on rhythm, breath, and flow. You feel ready, composed, and capable. In many ways, fuelling well isn’t just physical preparation, it’s a psychological advantage.
2. What difference have you personally experienced between fuelling and not fuelling?
Learning how to fuel properly has been a journey, it’s a skill that takes time, trial, and understanding. In my early years of trail and ultra running, I learnt the hard way. Finding yourself deep in the bush with no gels or water left is not an experience you want to repeat. Those moments taught me the importance of preparation.
These days, with a clear fuelling plan and consistency, the difference is night and day. I feel stronger throughout long sessions, I can sustain pace more evenly, and my recovery is noticeably faster. When you fuel correctly, you’re not just running, you’re performing at your potential.
3. What are some of your favourite ways to fuel?
My fuelling strategy is fairly consistent. If I’m running in the morning, I’ll make sure to have a carb-rich dinner the night before to top up my glycogen stores. Breakfast is usually simple – something like a bagel or Weet-Bix to keep it light but effective.
During training, I’ll take one PURE Energy Gel every 25–30 minutes to maintain steady energy levels. They’re easy on the stomach, quick to absorb, and keep my effort consistent throughout the session. On race days, I’ll also use PURE Energy Gels with caffeine for that extra push when I need it most, especially in the later stages when focus and drive really matter.
4. Apart from fuelling, what else you do recommend for getting the most out of your runs?
Comfort is key. Wearing the right clothes and shoes makes a huge difference – it might take a bit of trial and error, but feeling good in what you wear allows you to focus fully on the run, not the distractions.
I also think running with others can transform the experience. When I’m out with mates, the kilometres seem to disappear. Conversations take over, the pace feels lighter, and it becomes more about connection than distance. Running doesn’t always have to be serious; sometimes, the best runs are the ones that simply feel good.
4. When it comes to recovery, what are some things you wish more people knew?
Put simply, the better you recover, the better you perform. Recovery isn’t a passive phase; it’s an active part of training. Taking rest seriously allows you to show up stronger, more consistent, and less prone to injury.
Focus on the fundamentals: nutrition, quality sleep, and practices that help your body and mind down-regulate. For me, slow breathwork techniques are a non-negotiable. They shift my nervous system into a calmer state and help me reset. I’ll also use the sauna most days to promote circulation and aid muscle recovery. Small, intentional habits like these make a big difference over time.
About PURE Sports Nutrition
PURE Sports Nutrition is a New Zealand-based sports nutrition company founded in 2012 by brother-sister duo, Simon Kraak and Marewa Sutherland with a passion for healthy living and sports performance. PURE Sports Nutrition was born out of noticing a gap in the market at the time and a personal struggle as athletes to find high-quality, sports nutrition products that didn’t contain artificial flavours, sweeteners and fillers – and most importantly products that were palatable and easy to stomach.
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