Final GPT Prep: Female-Focused Fuel & Recovery
Fuel & Recovery Guide for the Grampians Peaks Trail
Female-specific endurance nutrition across GPT 50 km | 100 Mile Solo | 100 Mile Staged | 100 Mile Relay
1. The Big Picture: Fuelling the Female Body Under Stress
The events at GPT demand sustained energy, resilience and adaptability due to the challenging terrain.
A woman's fuel systems, hormones and recovery needs respond differently to stress than a man's, especially during long or multi-day efforts. This trail note is designed to support your final weeks training, race-week preparation and on-course performance with strategies that honour your physiology.
2. Final Training Block: Rehearse Your Rhythm
Timing: Weeks 17 to 20 before race day
Goal: Practise your nutrition, hydration and recovery strategy each evening after key sessions.
| What | Why | How |
|---|---|---|
| Complex Carbs | Top up glycogen after big runs | Make up 50 to 65% of your plate: rice, quinoa, sweet potato, couscous |
| Protein (25 to 35 g) | Rebuild muscle and enzyme function | Eggs, tofu, salmon, chicken, lentils |
| Healthy Fats | Support hormone balance and reduce inflammation | Olive oil, avocado, tahini, nuts |
| Micronutrients | Boost red blood cell function and recovery | Leafy greens, pumpkin seeds, dark chocolate |
| Electrolytes | Improve overnight hydration | 1 glass of water with electrolytes before bed |
Cycle tip: If you are in your luteal phase, you may need slightly more carbohydrates, salt and magnesium to support energy and recovery.
3. Race Week: Arrive Primed, Not Heavy
Focus: Reduce fibre and gut load, stay hydrated and top up glycogen stores without overdoing it.
| Day | Focus | Examples |
|---|---|---|
| Three to two days out | Balanced meals, light fibre, steady hydration | Rice bowls, simple pastas, wraps, fruit |
| One day before | Emphasise carbohydrates, reduce fat and fibre | White rice, pumpkin, eggs, toast, light protein |
| Evening before | Light, familiar dinner | Rice + cooked vegetables + lean protein |
| Race morning | Easy-to-digest carbs, small protein | Oats + banana + honey / rice pudding + nut butter |
Check: Pale-straw urine, no bloating, steady energy means you're ready.
4. Race-Day Fuel: Tailored to Your Event
** this is a guide, each person's body and requirements may be different.
GPT 50 km Solo: Goal = feeling strong from the start to the finish
- Carbohydrates: 40 to 70 g/hour depending on training
- Sources: Gels, drink mix, chews & small amounts of real food
- Hydration: 400 to 700 ml/hour with electrolytes
- Recovery: Carbohydrate to protein 3:1 within 45 minutes (smoothie, rice bowl, eggs and toast)
GPT 100 Mile Solo: Goal = Fuel for the Long Haul
Multi-phase ultra effort with recovery between sections
- Calories: 200 to 300 per hour (50 to 70 g carbohydrates)
- Include: Real food options like wraps, mashed potato, noodles
- Recovery meals: Protein 25 to 30 g with carbohydrates and rehydration
- Electrolytes: 500 to 700 mg sodium/hour
- Female tip: Plan for night-time energy dips with warm food and iron-rich snacks
GPT 100 Mile Staged: Goal = Daily Reset and Refuel
Run, rest, repeat: restore each evening
| Component | Target | Examples |
|---|---|---|
| Carbohydrates | 1.0 to 1.2 g/kg body weight | Rice, sweet potato, noodles |
| Protein | 25 to 35 g | Eggs, lentils, tofu, salmon |
| Fats | 10 to 15 g | Avocado, olive oil, tahini |
| Electrolytes | Before bed | Hydration mix or salty snack |
Luteal tip: Include magnesium-rich foods to reduce cramps and improve sleep.
GPT 100 Mile Relay: Goal = Fuel Fast, Recover Faster
Shorter bursts of high intensity, tighter refuel windows
- Fuel rate: 70 to 90 g carbohydrates/hour
- Snacks: Every 30 minutes – gels, fruit, chews
- Between legs: Quick protein + carbohydrates + salt (e.g. rice ball, boiled eggs, pickle)
- Stay warm: Hydration and fuelling between legs are key to avoiding fatigue
5. Recovery & Adaptation: Rebuild With Intention
- Protein: 25 to 30 g within 45 minutes post-finish
- Carbohydrates: 1 to 1.2 g/kg body weight within 2 hours
- Hydration: Replace 150% of sweat loss
- Micronutrients: Magnesium, iron, vitamins C and E support repair
- Sleep: Prioritise 8+ hours or naps. Use tart cherry juice or magnesium glycinate if needed
6. Female-Focused Adjustments: Honour Your Cycle
| Phase | Key Need | Strategy |
|---|---|---|
| Follicular (post-period) | Strongest carb tolerance | Fuel early and consistently |
| Ovulatory | Higher core temperature, reduced appetite | Cold, hydrating foods like smoothies and fruit |
| Luteal (pre-period) | Higher carbohydrate need, slower recovery | Add salt, magnesium, protein; cut back caffeine |
| During period | Iron depletion | Iron-rich foods with vitamin C pairings |
7. Key Reminders: Consistency Over Perfection
- Train your gut in every long run or hike
- Stick to familiar, digestible foods
- Recovery starts with your first bite
- Consistency trumps perfect planning
- Your female physiology is your endurance advantage. Fuel it with respect
