With the right sports nutrition, you get everything out of your training and races. Especially when you go running for over an hour, you will benefit from that extra energy. But also, after your training session, it doesn't stop: a recovery drink is the best way to recover your body. But what should I eat before, during and after trainings and races?
Start your race or training with a full tank, by eating enough carbs two hours beforehand. Complex carbs should have enough time to sink in. To add some more energy just before the start, you can take an energy bar, gel or sports drink. Do you have a long, heavy race on the program? Don't forget to carbo-load.
What is carboloaden?
Carboloaden, also known as 'storing carbs', is a way to prepare your body for a long or intense activity by eating more carbs the days before. The goal is to increase the glycogen stored in your body above the normal amount to use as fuel during exercise. That way, you avoid fatigue during your race. We take 10 grams carbs per kilogram of body weigt, 2 days before D-day. That's a lot. To make it easier, you can add a carboloader to your nutrition routine.
Are you going for a run longer than one hour? Take some energy with you. A lot of runners opt for the typical energy gels. They are easy to consume during running and deliver enough carbohydrates per gel. Don't you like sticky gels? Than you can go for sports drinks. We distinguish 3 types: hypotonic, isotonic and hypertonic drinks.
A hypotonic sports drink contains up to 4 grams of carbohydrates per 10ml. This amount is not enough to get energized during long distance performances. These drinks are meant to stay hydrated.
An isotonic sports drink consists of 4 to 8 grams of carbs per 100ml. Usually that's enough to give your body the energy it needs. At the same time, your body stays hydrated.
A hypertonic sports drink delivers more than 8 grams of carbohydrates per 100ml. These drinks slow the emptying of the stomach, which especially delays the absorption of water. It's a good alternative to drink as a carboloader before a long activity.
After a long activity, your body asks for recovery. That starts from the moment you stop running (or sporting). Take that extra amount of proteins within 30 minutes after your race or training. A good example is a recovery shake.
In the Runners' lab webshop, you order your sports nutrition easily online. Think of gels, bars, or sports drink. To fully recover after a run, we have the recovery shakes. Do you have specific questions about our nutrition and the right use during running? Please contact our Live WhatsApp team or visit one of our Runners' lab stores.
