Sports nutrtition

The perfect sports nutrition for running

As a runner, you want to give your all while running. The right sports nutrition for running can make a world of difference. Running nutrition is not just valuable for long distances. It is important to know which nutrition gives you a boost. Good sports nutrition keeps you energized and speeds up the recovery process.

In our wide assortment, you will find different types of sports nutrition that you can use before, during, and after running. This sports nutrition is formulated to be gentle on the stomach and to help you recover more quickly after a training session or competition.

Top brands in running nutrition

There are a few standout brands when it comes to sports nutrition for running:

Maurten sports nutrition: Maurten is known for their unique hydro gels. In these running gels, carbohydrates are encapsulated in a gel, allowing for efficient energy absorption without upsetting your stomach. Their gels and drink mixes are favorites among many long-distance runners.

SIS sports nutrition: SIS is known for their isotonic gels that can be consumed without additional water. SIS nutrition is convenient during running since you may not always have the chance to drink water with it. It delivers fast energy and is easy to digest.

PowerBar sports nutrition: PowerBar has been a trusted name in the sports world for many years. Their products, such as the PowerGel Hydro, quickly provide energy and are also convenient to carry while running.

Types of sports nutrition for running

Depending on your training intensity and duration, you can choose from various types of sports nutrition:

Running gels: These running gels contain concentrated carbohydrates for a quick energy boost. They are ideal for longer runs. Isotonic gels are also available, which means they can be taken without water.

Sports drinks: These hydrate and replenish electrolytes and carbohydrates. They help keep you hydrated and maintain your energy levels.

Energy bars: Energy bars can be eaten before or after running. They provide a mix of carbohydrates and proteins, helping with energy and muscle recovery.

Shakes: Primarily used after workouts, these shakes contain proteins and carbohydrates to help rebuild muscles and replenish energy stores.

Supplements: Running supplements are additional nutrients like magnesium or caffeine to help enhance endurance.

Different flavours of running nutrition

Our webshop offers running nutrition in over 25 flavours. Do you prefer fruity options or more neutral tastes? There is always a flavour to match your preferences. Choose from popular flavours such as: Apple, Blueberry, Strawberry, Banana, Neutral, Cola, or Espresso.

Why choose sports nutrition?

You might wonder why you should use specialized sports nutrition instead of regular food. The difference lies in the composition and convenience:

Fast absorption: Sports nutrition is designed to be absorbed quickly by your body so you can benefit from the energy almost immediately.

Convenient size: These products are compact and easy to carry, ideal when you’re on the go.

Targeted nutrients: They contain the right mix of carbohydrates, proteins, and electrolytes that you need during running.

Reduce risk of cramps: Electrolytes like sodium and magnesium help reduce the chances of cramps and side stitches while running.

Proper nutrition before, during, and after running

It is important to tailor your nutrition to the different phases of your run: before, during, and after. Here are some tips to maintain your energy and boost recovery.

Before running: Eat a meal rich in carbohydrates and proteins about 2 to 3 hours before your session to fill up your energy stores. Think of a bowl of oatmeal with banana slices and honey, or toast with avocado and a boiled egg. Short on time? Grab a light snack like a banana or a granola bar about an hour before running. On race day, opt for something that’s easy to digest such as white bread with jam.

During running: For workouts under an hour, additional nutrition is usually unnecessary. For longer sessions, take in a small amount of carbohydrates every 20–30 minutes, such as running gels or a piece of banana. This helps maintain your energy level.

After running: Within 30–60 minutes after your run, it’s wise to replenish both carbohydrates and proteins to support muscle recovery. A recovery shake with a mix of carbs and protein is ideal. Additionally, stay hydrated by drinking plenty of fluids.

By paying attention to your nutrition around your training sessions, you can intelligently support both your performance and recovery.

What to avoid eating before running

If you want to complete your run without stomach or digestive discomfort, it’s smart to avoid certain foods. Heavy, greasy meals like fried snacks or spicy dishes can slow down digestion, causing bloating during your run. High-fibre foods such as raw vegetables and whole grains can also cause discomfort or cramps if consumed just before exercising.

Sugary snacks and soft drinks lead to blood sugar spikes followed by an energy crash. This is not ideal for running. Instead, choose easily digestible carbohydrates, like a ripe banana or white bread with honey, to maintain stable energy levels throughout your run. Make sure you are well hydrated by drinking enough water before your workout.

Tips for using running nutrition

It’s important to test sports nutrition during training first before using it during races. That way, you ensure your body responds well and surprises are avoided. Try different brands and flavours to discover what works best for you.

With the right sports nutrition, you can boost your running performance, maintain energy, and recover faster after exertion. It’s a small investment that can make a big difference in your running experience. Discover which running nutrition works for you!