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 and 100 Mile Relay
1. The Big Picture: Fuelling the Female Body Under Load
Events on the Grampians Peaks Trail demand sustained energy, resilience and adaptability across technical terrain and long hours on foot.
Female physiology responds differently to stress, volume and recovery, particularly during prolonged or multi-day efforts. Hormones, fuel utilisation and recovery timelines all matter.
This trail note is designed to support your final training block, race-week preparation and on-course performance in a way that works with your body, not against it.
2. Final Training Block: Rehearse Your Rhythm
Timing: Final 4 to 5 weeks before race day
Goal: Practise your fuelling, hydration and recovery strategy until it feels automatic
| What | Why | How |
|---|---|---|
| Complex carbohydrates | Restore glycogen after long sessions | 50 to 65 percent of meals from rice, quinoa, potatoes, couscous |
| Protein (25 to 35 g) | Muscle repair and adaptation | Eggs, tofu, salmon, chicken, lentils |
| Healthy fats | Hormone support and inflammation control | Olive oil, avocado, tahini, nuts |
| Micronutrients | Red blood cell production and recovery | Leafy greens, pumpkin seeds, cacao |
| Electrolytes | Support overnight hydration | One electrolyte drink in the evening |
Cycle note: In the luteal phase, many women benefit from slightly higher carbohydrates, sodium and magnesium to support energy and sleep.
3. Race Week: Arrive Primed, Not Heavy
Race week is about topping up energy stores while reducing digestive stress. Familiar, simple foods matter more than perfect macros.
| Timing | Focus | Examples |
|---|---|---|
| 3 to 2 days out | Balanced meals, lighter fibre | Rice bowls, wraps, simple pasta, fruit |
| Day before | Carbohydrate emphasis | White rice, pumpkin, eggs, toast |
| Evening before | Light and familiar | Rice with cooked vegetables and lean protein |
| Race morning | Easy-to-digest fuel | Oats with banana and honey, rice pudding |
Check-in: Pale-straw urine, settled stomach and steady energy are good indicators you are ready.
4. Race Day Fuel: Match the Effort
This is a guide only. Individual needs vary and should be practised in training.
GPT 50 km Solo
- Carbohydrates: 40 to 70 g per hour
- Hydration: 400 to 700 ml per hour with electrolytes
- Recovery: Carbohydrate to protein 3:1 within 45 minutes
GPT 100 Mile Solo
- Calories: 200 to 300 per hour
- Include warm, real food options overnight
- Sodium: 500 to 700 mg per hour
- Plan for night-time energy dips with savoury and iron-rich foods
GPT 100 Mile Staged
Each evening is a reset. Recovery determines tomorrow.
GPT 100 Mile Relay
- Carbohydrates: 70 to 90 g per hour
- Frequent snacks between legs
- Quick protein, carbohydrates and salt between efforts
5. Recovery and Adaptation
- Protein: 25 to 30 g within 45 minutes
- Carbohydrates: 1 to 1.2 g per kg body weight
- Hydration: Replace 150 percent of estimated sweat loss
- Prioritise sleep, warmth and micronutrient intake
6. Honour Your Cycle
Your cycle influences appetite, temperature regulation and recovery. Adjusting rather than fighting these shifts is an advantage.
7. Key Reminders
- Train your gut as deliberately as your legs
- Stick with foods you trust
- Recovery begins with your first bite
- Consistency matters more than perfection
- Your physiology is not a limitation. It is information
