Nutritional Supplementation Guide for 10K Races

An adequate nutritional and supplementation strategy can be decisive for the performance in any sports discipline. However, strategies vary according to the discipline and duration of each competitive event.

So how should athletes supplement for a 10K race?

Before choosing supplements, it is necessary to consider the expected duration of the 10K. In general, it could be estimated that advanced runners could take between 30-45 minutes, and intermediate ones between 45-60 min. Given this duration, the recommended supplementation will be based on caffeine, nitrates, carbohydrates, and an adequate hydration schedule.

Firstly, regarding caffeine supplementation, it is recommended to supplement about 45 – 60 minutes before exercise at a dose of 3 – 6 mg/kg body weight (e.g., 60kg = 180 – 360 mg; 80kg = 240 – 480 mg)(1). This would be equivalent to 2 – 3 capsules of 100mg of caffeine (Caffeine PRO Caps) or approximately 2 – 3 double espresso coffees.

Secondly, supplementation with nitrates could be very helpful as it could delay fatigue, improve aerobic capacity, and increase performance(2). Ideally, one should supplement with an amount of 300 – 550 mg of nitrates about 2 – 3 hours before the race. Nitrates could be supplemented with beetroot juice (approximately 500 – 750 ml, although the nitrate content may vary), with concentrated and standardized nitrate extracts (amaranth leaves, beetroot extracts, etc.) that can be found in supplement form.

As an alternative to nitrates, other nitric oxide precursors such as citrulline/citrulline malate could be used. In doses of 6 – 8 g of supplement 1 – 2 h before exercise. According to this, we could use a supplement that contains these two active ingredients in those doses and ingest it approx. 2 h before the race.

Thirdly, the intake and supplementation of adequate amounts of carbohydrates is going to be fundamental for sports performance. Ideally, a pre-competition intake rich in carbohydrates should be carried out, in which an easily digestible source can be included, such as carbohydrate-rich drinks or a bar. On the other hand, 1 h approximately before the race, 1 carbohydrate bar (Energy GUM Bar), 1 gel (Energy Gel), or 400 – 500 ml of carbohydrate-rich drink (IsoDrink & Energy or HyperDrink 45) can be consumed.

And during the test? Well, due to its duration of less than 1h, the intake of solid foods rich in carbohydrates is neither necessary nor recommended. However, it could be useful to perform mouth rinses with liquids rich in carbohydrates (glucose, maltodextrin, etc.) (IsoDrink & Energy, for example) frequently during the test. This strategy would consist of rinsing the mouth for 5 – 10 seconds and then spitting out the carbohydrate-rich liquid (3). This strategy has shown a potential positive effect (+2 – 12%) on performance without the need to ingest the liquid, thus avoiding possible gastrointestinal problems.

Finally, avoiding dehydration at all costs will be essential, as we have already seen in other articles (https://crownsportnutrition.com/guia-de-hidratacion-para-potencia-el-rendiemiento/). Therefore, ideally, one should ingest approximately 500 ml of water + 250 – 500 mg of sodium before the race (PRO Salt Caps), and during the race try to ingest at least 400 – 800 ml more water depending on the weather.

Ultimately, the combination of these 4 strategies (caffeine, nitrates/citrulline, carbohydrates, and fluids) together with an adequate nutritional plan can be key for sports performance in 10K.

Summary of the supplementation plan for the 10K:

Author:

Lucas Jurado Fasoli
PhD in Biomedicine
Dietitian-nutritionist and postdoctoral researcher at the University of Granada

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References:

1. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, et al. International society of sports nutrition position stand: caffeine and exercise performance. Vol. 18, Journal of the International Society of Sports Nutrition. BioMed Central Ltd; 2021.
2. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: Dietary supplements and the high-performance athlete. Int J Sport Nutr Exerc Metab. 2018;28(2):104–25.
3. Rollo I, Gonzalez JT, Fuchs CJ, van Loon LJC, Williams C. Primary, Secondary, and Tertiary Effects of Carbohydrate Ingestion During Exercise. Sports Medicine [Internet]. 2020;50(11):1863–71. Available from: https://doi.org/10.1007/s40279-020-01343-3