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Running Fueling Guides
Sports nutrition plays a vital role during an endurance run, whether you're jogging in the evening or participating in a marathon. On this page you will find practical fueling guides specifically for runners, tailored to different goals, distances and intensities.
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Before the race
The day before:
1000 ml Ultra Drink
3-4 hours before:
500ml Ultra Drink + 1 Nitrate Shot
90-60 minutes before:
500 ml Xtra DrinkThe day before: Hydrate with Ultra Drink in addition to low-fiber, high carbs meals and snacks.
3-4 hours before: Hydrate with Ultra Drink in addition to a low-fiber, high carb pre-race meal finished with a Nitrate Shot.
90-60 minutes before: For extra hydration. Add 1 stickpack of Xtra Drink in normal, 2 in hot and humid conditions. -
Before the start
20 minutes before:
1 Sports GelReplenish carbohydrates and drink water when thirsty. -
During the run
Take every 5 k:
1 Sports Gel
*Optional: additional electrolytesAlways take your gels before an aid station and drink water immediately after intake for optimal absorption and hydration. Do you prefer nutrition with a bite? Replace the Sports Gel with a Sports Chew Salty Lime (contains important sodium).
*Optional: In hot, humid conditions, take 1 L of Xtra Drink and drink evenly throughout the race.
Optional: take caffeine gels at 7 km and 14 km for an extra boost. -
After the race
Immediately after:
1 Recovery ShakeStart your recovery with a Recovery Shake. Take a double dose if you cannot eat within the first 3 hours.
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Before the race
The day before:
1000 ml Ultra Drink
3-4 hours before:
500 ml Ultra Drink + 1 Nitrate Shot
90-60 minutes before:
500 ml Xtra DrinkThe day before: Hydrate with Ultra Drink in addition to low-fiber, high carbs meals and snacks.
3-4 hours before: Hydrate with Ultra Drink in addition to a low-fiber, high carb pre-race meal finished with a Nitrate Shot.
90-60 minutes before: For extra hydration. Add 1 stickpack of Xtra Drink in normal, 2 in hot and humid conditions. -
Before the start
20 minutes before:
1 Ultra GelReplenish carbohydrates and drink water when thirsty. -
During the run
Take every 7,5 km:
1 Ultra Gel
*Optional: additional electrolytesAlways take your gels before an aid station and drink water immediately after intake for optimal absorption and hydration. Do you prefer nutrition with a bite? Replace the Ultra Gel with a Ultra Chew.
*Optional: In hot, humid conditions, take 1 L of Xtra Drink and drink evenly throughout the race.
Optional: take caffeine gels at 7,5 km and 15 km for an extra boost. -
After the race
Immediately after:
1 Recovery ShakeStart your recovery with a Recovery Shake. Take a double dose if you cannot eat within the first 3 hours.
120g block
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