Running 1h (10km)
This page guides runners through nutritional best practices based to your needs for a 10km run.
Before
5 - 10 min Before
5 -10 minutes before the start of the run, you can take an additional carbohydrate intake in the form of an Energy Gel.
Avoid carbohydrate intake 10–60 minutes before the start of exercise.
During
During this 10km run, aim for a carbohydrate intake of 30g. You can achieve this by taking an Isotonic Drink Energy Gel and 125-250ml Isotonic after 5km
AFter 5km
After
Take a Recovery Shake within half an hour after the run.
Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.
2–3 hours after consuming the recovery shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.
Right after running
Daily
Below you’ll find an overview of three important supplements that runners can use to prepare for a running challenge.
