The right sports nutrition before, during and after running


Beginner, advanced or Marathon runner: Proper sports nutrition is for runners essential if you want to perform well. Of course, there is a lot you can do to run faster, improve performance, and recover more effectively after a workout; but also a lot that it is better not to do. This comprehensive nutrition guide gives you an overview of what you should eat before a run, so that you feel good during exercise. We will also give you tips on what to eat during the run to avoid becoming “exhausted” and which foods will help you replenish your energy reserves and regenerate more quickly.

Before the run

The right food before Run can positively influence your running performance, but also brake quite a bit. Therefore renounce before the training on high-fiber and high-fat food. It is difficult to digest and burdens your stomach. Likewise, the interval between the last main meal (focus on carbohydrates and protein) and training should be around three hours. Reach a low-fiber, high-carb, low-volume snack 30 to 60 minutes before your run. For intensive training sessions over 60 minutes or moderate units over 90 minutes, you need about 30 to 60 g of carbohydrates per hour. So fill up your glycogen stores beforehand; that gives you the energy you need.

Suitable snacks before the run (about 50 g of carbohydrates):

  • Two bananas
  • Two slices of toast with honey or jam
  • Two low-fiber granola bars
  • 75 g dried fruit (e.g. apricots)

Don’t experiment with nutrition before your run. Stick to foods that you can tolerate. You should also drink enough. In most cases, water will do, but you can use a suitable one Sports drink to drink. If you drink too little fluid before or during training, your performance will decrease. If you would like to know how much you should drink for your personal fluid balance, you can find out with our calculator.


… during the run

To avoid dehydration and fatigue, it is important to keep hydrated during a long run (longer than an hour). A study from the University of Connecticut confirmed that even a minimal loss of fluid (<2% loss of body mass) greatly reduces endurance performance and can lead to dehydration.

Are you running more than 10 km? Then consume an additional 600 to 1000 ml of water and / or electrolyte drinks for every hour you exercise.

You should also make sure that your glycogen stores are filled with carbohydrates (30 to 60 g per hour). Be prepared and use something called during the run Energy Gels ”or high-carbohydrate drinks.

Simply prepare your sports drink yourself:

  • With medium stress (<1 hour): 80 ml multivitamin syrup + 920 ml tap water + 1 g table salt
  • With intensive exercise (> 1 hour): 70 ml fruit syrup + 930 ml mineral water (non-carbonated) + 20 g maltodextrin + 1.5 g table salt

Fresh fruit porridge

… after the run

Recharge your batteries after a strenuous run: Have a snack made from complex carbohydrates and protein (ratio 3: 1) one hour after your run. This is how you replenish your glycogen stores and promote regeneration. But don’t go overboard with the amount – a large meal can put too much strain on your stomach; The result is nausea.

Eating after exercise – that are suitable post-workout snacks:

  • A homemade smoothie made from coconut water, Greek yogurt, fruit (berries or mango) and chia seeds
  • A bowl of oatmeal with milk and dried fruit
  • A Omelette with vegetables, with a slice of wholemeal toast

Are you looking for tips for suitable sports nutrition and recipe ideas? You can find more ideas for the right food for your workouts on our blog.


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