Race Pack 5–10 km Caffeine

Description

• Complete pre-race hydration and nutrition protocol for short 5–10 km races.
• 3× Hydration Drink – for use the day before the race, on race morning and after the race.
• 1× FuelDrink – for ongoing carbohydrate top-up on race day, for example after breakfast.
• 1× FuelGel Caffeine – for energy and focus support before the start. Contains 100 mg of caffeine per serving.
• 1× Sports Bottle PRO 500 ml

• Supports optimal hydration, sodium levels, energy and focus before a short race.
• Helps reduce the risk of dehydration, energy drop and issues linked to insufficient fluid and electrolyte intake.
• Nutrition values for each product are on their product pages.

Usage

This protocol is for short 5–10 km races where quality hydration, steady energy and readiness for high intensity from the start matter most.

• The day before the race: Mix Hydration Drink at 20 g in 0.5 l of water and sip it gradually through the afternoon. Goal: replenish sodium, prepare hydration, reduce fatigue risk and support high-intensity performance.
• Race morning: Breakfast 2–3 hours before the start — light, mostly carbohydrate (porridge, rice, banana, toast with honey). Ideally without added sugars, or with only a minimum.
• If you are an ambitious / race-focused runner, you can reduce the solid breakfast and replace part of the energy with the Tricarb System™ protocol (multi-source carbs, steadier glycaemia, bicarbonate).
• Avoid simple sugars (chocolate bars, juices, sweet pastries, jams, sweetened cereals).
• After breakfast, gradually sip FuelDrink, about 300–500 ml.
• If thirsty before the start, sip Hydration Drink.
• 20–30 minutes before the start: take FuelGel Caffeine.
• During the race: focus on pace and technique. In the heat, a small sip of water at an aid station if needed.
• After the race: within 30 minutes replenish fluids and minerals (Hydration Drink). Then protein and carbohydrates (e.g. ReFuel Drink / ReFuel Food).
• Caffeine: test timing and variant in training. FuelGel Caffeine is the milder option (100 mg); a stronger effect is usually seen with IgnitionGel or BrainFuel.