Run

What the body needs while running

When running, the body operates at a higher intensity; to maintain pace, coordination, and thermoregulation, it requires water, electrolytes, and easily digestible carbohydrates.

Sports nutrition for runners

Sports nutrition designed for running helps sustain an athlete’s endurance, replenishes energy stores, and facilitates the rapid recovery of muscle fibers.

Energy gels

These are concentrated, rapidly absorbed carbohydrates (maltodextrin, fructose) packaged in small, single-serving sachets or tubes weighing 30–40 grams each. Energy gels for runners are essential during long-distance runs and marathons; they are consumed on the go, typically every 30–45 minutes.

Isotonic drinks

These are beverages containing water, electrolytes (magnesium, potassium, sodium), and carbohydrates (glucose, maltodextrin). Isotonic drinks replenish the water and salts lost through sweat, helping to prevent muscle cramps and dehydration during workouts lasting longer than 45–60 minutes.

Amino acids and recovery

To protect muscles from breakdown caused by long-distance running and to support subsequent recovery, runners need amino acids. BCAA supplements (leucine, isoleucine, and valine) should be taken immediately before or during a run, while comprehensive amino acid blends (EAAs) are best consumed right after finishing a run or before going to bed. To increase endurance during high-speed training, beta-alanine is recommended, and to improve the body’s ability to use fat as a fuel source, L-carnitine can be used.

Proteins also help repair muscle fibers following the micro-damage sustained during a run (ideally consumed within 30–60 minutes after finishing). A serving of whey protein instantly triggers the recovery process.

Vitamins and minerals

These nutrients provide runners with energy, boost endurance, strengthen the immune system, facilitate oxygen delivery to the muscles, protect bones from injury, and accelerate recovery.

Key vitamins for runners include:

• B vitamins – essential for energy production, muscle repair, mental focus, and reducing fatigue.
• Vitamin D3 and calcium – strengthen bones and protect against stress fractures caused by impact.
• Vitamin C – supports the repair of ligaments and joints, and bolsters the immune system.
• Magnesium, potassium, and sodium – regulate the body’s water-electrolyte balance and help prevent cramps.
• Iron – ensures muscles receive sufficient oxygen and helps reduce shortness of breath.

Nutrition for long-distance running and marathons

Nutrition for long-distance running and marathons is based on three key phases: carbohydrate loading before the race, regular intake of carbohydrates and electrolytes during the run, and quickly replenishing protein and carbohydrates immediately after finishing.