Race Week Fuelling Made Simple with Hanah Mills

We sit down with sports dietitian Hanah Mills to map out a practical fuelling plan for the Gold Coast Marathon and half marathon, from taper week to the finish line. We unpack gut issues, carb loading, hydration, caffeine, sodium, and what to do when race day logistics throw your usual routine out. 
• solo travel lessons and what Blue Zones get right about health and happiness 
• building a flexible mindset around food without sacrificing performance goals 
• learning from race-week stress and IBS symptoms during half marathon prep 
• separating IBS from common runner’s gut and why the fix depends on the cause 
• using low FODMAP strategies for carb loading and pre-race meals 
• gut training basics and why you should stick with what you’ve practised 
• taper-week nutrition and why maintenance energy beats cutting calories 
• carb loading targets in grams per kilo and what “proper” looks like 
• hydration needs during the carb load and how to check urine colour 
• race morning carb top-ups and avoiding fibre fat and too much protein 
• caffeine dosing ranges timing and when caffeine gels make more sense 
• sodium marketing myths and when electrolytes may still help via thirst 
• cramp reality check neuromuscular fatigue pickle juice and mouth rinse tricks 
• post-race recovery carbs hydration protein and a note on magnesium research 
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