Download your nutrition plans here

What should I eat and drink before running?

Try to eat a light, easily digestible, carbohydrate-rich meal 2-3 hours before your running session. Between this meal and the start of your run, it’s best to consume 500-1000ml of fluids. Besides water, sodium-rich sports drinks like HYDRO/ORS or SPORTS DRINK ensure efficient hydration, especially in warm weather. Since carrying sports drinks while running isn’t always practical, it’s important to start with an optimal fluid balance. About 15 minutes before the start, you can take a gel, especially if you haven't eaten enough leading up to the run.

What should I eat and drink while running?

Depending on the intensity, you burn 400-600 kilocalories per hour while running. For runs lasting longer than 1 hour, it’s important to replenish both your energy and fluid losses, especially in warm weather. If you don't mind running with a running belt and/or soft flask, drink 500-1000ml of fluids per hour by consuming 125 to 250 ml every 15-20 minutes. How much you need to drink depends primarily on your sweat loss, which can be precisely determined with a sweat test. If you opt for a quality sports drink, you’ll also replenish your fluid and salt losses along with energy (carbohydrates).

If you choose a compact SPORTS GEL, you’ll get the same amount of carbohydrates as when drinking 500ml of SPORTS DRINK. This gel also contains a substantial amount of sodium. You can perfectly complete an entire run using only SPORTS GELS. Although these gels have a liquid texture and can be used alone without causing gastrointestinal issues, it’s important to drink enough water. After taking a SPORTS GEL, drink a few sips of water to replenish your fluid balance and create a “diluted concentration” in your stomach, allowing the gels to absorb faster. Carry water in your running belt and/or soft flask, or use these gels right before an aid station during a race to grab a cup of water to wash the gels down. If you need a physical and mental boost during your run, consider the SPORTS GEL + CAFFEINE.

Are you aiming for higher carbohydrate intake during exercise? Think 90g of carbohydrates per hour or even 120g per hour? You can replace 1 or 2 SPORTS GELS every hour with an ULTRA GEL. These contain 45g of carbohydrates (1:1 CARB MIX) and 200mg of sodium per gel. Drinking enough water after each gel is also crucial! If an extra boost is desired, opt for our ULTRA GEL + CAFFEINE!

If you don’t tolerate fructose well and want the lightest gel, opt for an ISOGEL or ISOGEL + CAFFEINE. For longer running sessions, it’s advisable to combine ISOGEL with HYDRO/ORS, as ISOGELs do not contain sodium. During longer runs, the risk of dehydration and muscle cramps increases if insufficient fluids and salts are consumed.

If you prefer something to eat during or right before running, go for a "chew" such as the SPORTS CHEW or the SPORTS CHEW + CAFFEINE. This type of product has a texture somewhere between a gel and an energy bar.

When you take in more energy during a run, using more gels and/or sports drinks, the composition of the products becomes crucial. All 6d sports drinks, gels, and energy bars have a unique scientific composition that allows them to be absorbed quickly, easily digested, and minimize the risk of gastrointestinal issues during a long run! Additionally, our products, which are available in a variety of delicious flavors, have been extensively tested and approved by the BMC Pro Triathlon Team and Marten Van Riel.

What should I eat and drink after running?

After a long run, it’s important to replenish the carbohydrates (energy) and fluids you’ve lost. Your muscles also need a good dose of protein to repair the muscle damage caused during running and even become stronger. This is especially important if you've run multiple steep downhill sections during the run. Running downhill causes more muscle damage than running uphill or on flat terrain. If you have another hard (interval) running session planned for the next day, it’s best to take a RECOVERY SHAKE as soon as possible after exercise. This way, you'll immediately get the right amount of carbohydrates and protein. Also, before bed, it’s best to take a NIGHT PROTEIN shake to ensure your muscles recover optimally overnight. If you have several days to recover from your long run or if your run was less intense and you burned fewer carbohydrates and calories, a protein shake like WHEY PROTEIN or VEGAN PROTEIN is often enough. If you prefer not to drink a shake after exercise, you can also use our WHEY DRINK, which is easy to carry and also tastes great!

What are the best supplements for runners?

Additionally, there are supplements that can improve your running performance. These are particularly useful for (professional) runners working toward an important athletic goal. Do you often experience nutritional deficiencies, aches, or pains? You can also find a wide range of health-supporting supplements with us.