Running
Sports Nutrition for Runners
Running is an energy demanding sport. Carbohydrates are your main energy source, but your body’s stores are limited. Without proper fueling, those reserves can run low, leading to fatigue and slower recovery. The right nutrition helps you maintain energy, stay hydrated, and support recovery, allowing your body to handle every session more efficiently.
Timing is key: fuel before, during, and after your run to give your body what it needs when it needs it. By paying attention to your nutrition, you prepare your body to adapt better to training and feel stronger with every run.
Running Nutrition Guide
Want to know what to eat and drink before, during, and after your run? Get practical fueling advice for every distance.
Download our running nutrition guide.
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Runners’ go-to products for effortless fueling. Compact, easy to eat while on the move, and smooth to digest.
Frequently asked questions
Before long runs, build up your muscle energy stores with carbohydrate-rich meals. During running, gut training helps your body handle fuel efficiently. Fast and easy to digest carbs are key to sustaining energy and delaying fatigue. Amacx Drink Gels and Energy Drinks are popular choices, gels are easy to carry and do not require water to chase.
For shorter runs of less than an hour, refueling is not usually necessary as long as you start well prepared. Stay hydrated and make sure to take in some carbohydrates from a meal a few hours beforehand. Or take one product from our Energy Line before you head out. That way your body already has the fuel it needs and you can focus fully on your run.
On longer runs, gels are a smart choice because they are small, easy to carry and simple to consume. You do not need to mix them with water which makes them a popular option among runners. As a general guideline, take one energy gel every 20 to 30 minutes once your run goes longer than an hour.
Take some large sips at a time, about every 20 minutes. By taking generous sips and choosing liquid sports nutrition such as Amacx Energy Drink, Drink Gels, or Turbo Gel, you reduce the risk of feeling heavy during exercise and are less likely to experience nausea.
For runners looking to stay sharp and perform at their best, Amacx Caffeine Tablets are ideal for boosting alertness and reducing fatigue during training or races. Beta-Alanine is another strong choice, it helps buffer lactic acid so you can maintain high intensity for longer.
Together, they support focus, endurance and consistent performance, even when the kilometres start to add up.
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