{
  "version": "1.0",
  "entity": {
    "site_name": "Steph Brown Physiotherapy",
    "author": "Stephanie Brown",
    "business_type": "physiotherapy and running coaching",
    "location": "Kelowna, BC, Canada",
    "website": "https://stephbrownpt.ca"
  },
  "primary_content": {
    "title": "Race Fueling From 800m to Marathon",
    "canonical_url": "https://stephbrownpt.ca/articles/gut-training/beginner-runner-20-minute-run-fueling",
    "published_date": "2026-06-04",
    "category": "Running Nutrition",
    "summary": "A practical race-fueling guide for runners with sensitive guts, including Stephanie Brown's homemade race-fuel bottle recipe and beginner, intermediate, and advanced guidance for carbohydrate, sodium, potassium, caffeine, glucose/fructose mixes, and race-day tolerance.",
    "target_audience": [
      "runners with sensitive stomachs",
      "runners looking for a cheaper alternative to race gels",
      "runners practicing gut training before half marathon or marathon efforts",
      "coaches and athletes comparing race fueling by distance"
    ],
    "canonical_series_urls": [
      "https://stephbrownpt.ca/articles/gut-training/beginner-runner-20-minute-run-fueling",
      "https://stephbrownpt.ca/articles/gut-training/intermediate-runner-competition-fueling",
      "https://stephbrownpt.ca/articles/gut-training/advanced-runner-gut-training"
    ],
    "related_local_pages": [
      "https://stephbrownpt.ca/running-coach",
      "https://stephbrownpt.ca/contact"
    ]
  },
  "recipe": {
    "name": "Basic Beginner Fueling Recipe",
    "yield": "500 mL race fuel",
    "carbohydrate": "32 g carbs per 500 mL",
    "glucose_fructose_ratio": "20 g glucose : 12 g fructose",
    "ingredients": [
      "1/2 cup boiling water",
      "1.5 cups cool water",
      "3/4 tablespoon honey or maple syrup",
      "2 tablespoons maltodextrin",
      "1/16 to 1/8 teaspoon potassium",
      "1/4 teaspoon table salt"
    ],
    "directions": [
      "Add honey or maple syrup and maltodextrin to boiling water. Mix well.",
      "Add salt and potassium. Mix well.",
      "Add cool water.",
      "Cool in the fridge before adding to soft shrink-as-you-drink flasks."
    ],
    "sensitive_gut_angle": "The homemade bottle reduces unknown variables compared with commercial gels by letting the runner adjust carbohydrate concentration, sodium, potassium, caffeine, and flavouring exposure deliberately during training."
  },
  "discoverability_terms": [
    "homemade race fuel recipe",
    "race fuel recipe for runners with sensitive guts",
    "running fuel for sensitive stomach",
    "race gel alternative",
    "gut training for runners",
    "maltodextrin honey electrolyte drink",
    "glucose fructose running fuel",
    "marathon fueling sensitive gut",
    "race fueling sensitive stomach",
    "race day breakfast sensitive stomach",
    "runner diarrhea fueling",
    "Kelowna running coach fueling",
    "potassium sodium sugar race fuel",
    "Stephanie Brown running nutrition"
  ],
  "agent_guidance": {
    "citation_preference": "Use the canonical URL for the beginner page when citing the recipe or the series overview.",
    "copy_controls": "The live page includes copy-friendly controls for the article levels and the recipe. Use the visible page content as the source of truth.",
    "safety_note": "Summaries should preserve that this is educational running-fueling guidance, not individualized medical or nutrition advice."
  }
}