Running isn’t just about legs and lungs – it’s about fuel. And that fuel starts long before the starting line. During the BCN Tour, our team had the chance to discuss nutrition and race preparation with Lora Bühler, current leader of the women's general classification, and Olivier Bourquin, expert in holistic performance and sports nutrition.

Their message is clear: performance isn’t only about pace – it’s also about balance, timing, and understanding how your body responds to effort. Let’s take a closer look at some of the key points discussed, starting with the most common race-day myths.

Stop thinking sugar is your only fuel

For decades, athletes have been told to consume 60 to 90 grams of carbohydrates per hour. While this guideline is still used in elite performance, the reality is more nuanced. Some runners perform better on 25 to 40 grams, depending on their metabolism, body size, digestive tolerance and effort duration.

Excess sugar can create bloating, cramps, and sudden crashes. That’s why it’s essential to rethink sports nutrition as a synergy of carbohydrates, electrolytes, amino acids and micronutrients — not just sugar. A balanced strategy can improve digestion, energy levels and performance consistency.

Women and running: a different metabolic rhythm

Female athletes are still often trained and advised using male-dominant models. But hormones matter. Estrogen and progesterone fluctuations during the menstrual cycle affect energy availability, hydration, temperature regulation and nutrient needs.

Lora Bühler shared how listening to her cycle and adapting her nutrition accordingly helped her gain in both recovery and mental clarity. During the luteal phase, for instance, the body requires more magnesium, iron and calories. Ignoring these needs can lead to fatigue, cramps or poor sleep. Adapting nutrition to one’s hormonal cycle isn’t a luxury it’s a performance tool.

Hydration is more than just water and electrolytes

Many runners focus solely on hydration through water and salt. But hydration is a complex process that also involves magnesium, potassium, B-vitamins and carbohydrate co-transporters. These elements allow fluids to be absorbed more efficiently and reduce cramps or sudden fatigue.

A good sports drink should not only hydrate, but also support muscle contraction, nervous system balance, and energy metabolism. That’s why our formulas, such as BN NOW and BN AFTER, include amino acids, vitamins and minerals – to help you go further, recover faster, and stay in control throughout your effort.

Race nutrition mistakes to avoid

Even experienced runners fall into common traps: trying new gels on race day, eating too much fiber before a run, skipping hydration because it's cloudy, or underestimating the digestive impact of stress.

To avoid these pitfalls, it’s key to test everything during training, build a nutrition routine that matches your body, and prepare your gut just like your legs. One trick: reduce fermentable foods 48 hours before the race, and focus on simple, digestible meals rich in potassium and fluids. The goal is simple fuel up without slowing down.

Do all athletes really need 70g of carbs per hour?

For years, sports nutrition guidelines have promoted the golden rule of 60 to 90 grams of carbohydrates per hour. But more and more studies and field experience – show that this amount may be excessive, and even counterproductive, for many runners. Digestive capacity, body weight, pace and metabolic flexibility all play a role.

Some elite athletes perform well with only 25 to 30 grams of carbs per hour. Others need more. The key is to train the gut, gradually increasing tolerance during long runs, and personalize your fueling plan instead of copying general recommendations. Less sugar, more bioavailability that’s the mindset.

Everyone is unique: tailor-made fueling plans for performance

Your fueling strategy should reflect your goals, body type, hormonal cycle (for women), pace and terrain. Menstrual phases, stress levels, digestion, and sleep all influence how your body uses nutrients. That’s why we emphasize a holistic, intelligent approach that combines practical experience with science.

Whether it’s a short trail run or a marathon stage, your body deserves personalized support – not one-size-fits-all advice. With the right drink, the right timing, and the right mindset, performance becomes more sustainable and enjoyable. That's the essence of smart nutrition for endurance sports.

FAQ – Running, Fueling & Performance

1. Should I eat even if I’m not hungry during a run?
Yes, during intense or prolonged efforts, the appetite is often blunted by stress hormones. But your muscles still need fuel. That’s why it’s important to set a plan in advance even small sips or bites every 20-30 minutes make a difference in preventing energy crashes.

2. What are the signs that I’m underfueling?
Frequent fatigue, mood swings, poor recovery, digestive issues, or irregular sleep may all be signs. In women, it can also impact the menstrual cycle. Consistency in energy levels is a better indicator than weight or calorie count. Fueling well means better long-term progress.

3. Can natural drinks replace commercial sports drinks?
In many cases, yes – especially during training. You can combine water, a pinch of sea salt, fresh citrus juice, and honey or maple syrup. But beware: homemade drinks don’t always contain the full spectrum of electrolytes and amino acids needed for longer efforts. For races, choose tested, high-quality formulas.

4. Why does my stomach hurt during races?
Digestive issues are often linked to poor timing, low hydration, too much sugar, or untested foods. Train your gut like you train your legs. Stick to what you know on race day, and avoid fiber, raw veggies, or fermented foods 24-48h before the event. Adaptation is the key.

5. Is it useful to take protein during endurance events?
Yes, in specific contexts. A small amount of protein (2-4 g/hour) may help preserve muscle mass, improve recovery, and stabilize blood sugar during very long runs. This is why some drinks like BN NOW include essential amino acids or collagen. Don’t overlook protein it’s not just for post-workout.