Top Nutrition Tips for Performance

The London marathon is just around the corner. Let’s be honest, running a marathon is no mean feat. So before we begin, hat tip to those of you taking the plunge this weekend. 

The chances are you have followed a well structured, periodised and planned training programme for the last few months to prepare yourself. But perhaps you are still wondering how to adjust your diet to fuel and perform this weekend? 

Alongside training, nutrition is equally important in your preparation, getting it right can certainly improve your performance and make the experience more enjoyable. On the other hand getting it wrong can leave you struggling and in a world of pain.

Here's your simplified guide to performance, powered by B.fresh.

Marathon Nutrition 101

Running 26.2 miles isn’t just about putting in the miles—your nutrition strategy matters.

• Before the race: Load up on carbohydrates to maximise glycogen stores - those small petrol tanks in your muscle.
  

• During the race: Stay hydrated and fueled with simple sugars and electrolytes.
  

• After the race: Prioritise recovery with antioxidants, protein, and anti-inflammatory ingredients.

Carbs Are King

Carbohydrates are the primary fuel for endurance performance, there is no doubt about that. Consuming carbohydrate-rich meals, snacks and drinks in the lead up to the race will be of great benefit to your performance. 

• Our Orange Juice provides fast-digesting carbs, natural vitamin C, and bioactive compounds to support energy and immune health.
  

• Our Pure Apple Juice offers hydration and gut support, with a dose of prebiotic fibre to keep digestion on point through your training cycle.

Pro tip: sip 30–60 mins before training for a clean energy boost.

Beets Boost Blood Flow

Naturally rich in nitrates (300mg), which help open up your blood vessels, boosting blood flow to muscles and the brain, improve oxygen delivery, enhancing endurance.

• Add Perform 1–3 days before your race. It delivers the optimal dose of nitrate—no gritty powders or fake flavours.

You'll feel the difference: more power, less fatigue.

Clean Caffeine Energy

Caffeine helps delay fatigue, sharpen focus—especially in the later stages of a race and enhance endurance and power output. It’s one of the most commonly consumed supplements within endurance sports and for good reason - it really works!

• Energy is your go-to pre-run shot: clean, plant-based caffeine + L-theanine for focus without the jitters.

Take one shot 30–40 minutes before your run for a 2–4% performance edge.

Turmeric For Recovery & Resilience

Inflammation and soreness can wreck your training momentum and also ruin the post-race celebrations. Enter curcumin—the active compound in turmeric known to reduce soreness and accelerate recovery.

• Turmeric Immunity not only supports immune health, but fights inflammation, oxidative stress and accelerates your recovery too. 

Perfect for your post-run ritual.

Harness The Power of Plant Polyphenols

After a marathon you will need more than a protein shake to recover optimally. 

• Recovery is packed with polyphenols from tart cherry, blueberry, and pomegranate to reduce soreness, inflammation, and oxidative stress.
  

• Research shows it can boost muscle recovery by up to 26% and improve strength and power between sessions.

Your Performance Pack

The B.fresh performance range has been trusted by elite athletes across various sports for many years—including premier league teams and elite runners.

• Natural juices to hydrate and fuel

• Nitrates to enhance performance

• Caffeine to boost focus

• Polyphenols to accelerate recovery

• Turmeric to reduce soreness

The research does not lie. We based our juices on the latest scientific research to ensure that every bottle not only benefits health but propels peak performance too.  

• Hydration can improve race time by 5–10%
  

• Caffeine boosts performance by up to 4%
  

• Carbohydrate loading improves endurance by 2–3%
  

• Polyphenols can cut muscle soreness by 26%

Fuel smart. Recover strong. Run your best marathon ever, check out our juices and shots now.