RUNNING AND NUTRITION
Fit with the right nutrition for all kinds of training.
On these pages you will find all information about the right nutrition for running. We wish you "good speed" for your running training!
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Fit with the right nutrition
Whatever your reason to go running might be – to loose weight, to get into shape or to participate in a race or marathon – the foundation for a successful running session is your daily nutrition.
(Source: Kletz, Zeitschrift für Ernährungsforschung)
Hydration is a crucial factor in determining performance in endurance sport. The minimum daily requirement for the body is 1.5 l, but when taking part in any kind of sport, the needs can be much greater. The sweat loss is on average about 1 litre per hour, and compensating for this loss is important for maintaining training intensity.
(Source: "Kletz, Zeitschrift für Ernährungsforschung")
For sports sessions, the carbohydrate stores (glycogen stores) need to be filled up to satisfy energy needs and in order to delay fatigue and depletion. To build up your stores in the first place, a diet focussed on carbohydrates rather than fat is preferable. Pasta, bread, potatoes and rice are all examples of carbohydrate-rich food.
Vitamins and minerals are also important in maintaining and repairing the body; fruit and vegetables offer an excellent supply for your body.
JOGGING
The right nutrition for jogging - Jogging improves your fitness level and helps to activate your fat metabolism.
Together with a healthy diet, this is the ideal lifestyle to get in shape and improve your fitness level.
Regularly running at a slow pace will encourage your body to burn more fat, and as a consequence your fat stores will shrink. However, to really lose weight, the tempo should be increased, as only long and intensive sessions can significantly increase your energy needs. In order to lose weight, your energy intake has to be lower than your energy needs.
To support an increase in activity and meet the demands of training, you should avoid fatty food and prefer carbohydrate as a source of energy in your diet.
PowerBar Harvest is the ideal bar for running at low intensity!
THE RIGHT NUTRITION DURING COMPETITION
If you want to achieve your goals on the big day itself, you should plan your energy supply for during the race and make sure your energy stores are full beforehand.
Before the competition:
2 to 3 hours before the competition, an easily digestible, carbohydrate-rich meal should be consumed. One hour before the start, an easily digestible sports bar will supply the body with the necessary energy for the first couple of miles, e.g. Performance Bar.
During competition:
Even during short distances it is important to drink enough. Ideally an isotonic sports drink, which provides the necessary supply of fluids, as well as minerals and carbohydrates. For longer runs (more than 45 minutes), you should take up more concentrated energy, eg. PowerGel or Performance Bar.
After the competition:
This is the time when your carbohydrate stores need to be refilled, your muscles need to recover and the immune system needs support. To achieve this, your body needs a combination of carbohydrates and protein, as well as vitamins and minerals. The first 2 hours after activities offer the best opportunity to do this effectively. ProteinPlus Bar and Recovery Drink are specifically designed to help meet your needs at this time.