Running 1-3h (21km)
This page guides runners through nutritional best practices based to your needs for a 21km run.
Before
3 - 4 hours Before
For the meal before this running effort, aim for a carbohydrate intake of 2–4g per kilogram of body weight.
Choose a carbohydrate-rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as Carbo-Gy.
Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.
5 - 10 MIN BEFORE
5-10 minutes before the start of this 21km 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 21 km run, aim for a carbohydrate intake of 30–60g per hour. You can achieve this by taking an Isotonic Drink Energy Gel and 125ml Isotonic Drink every 5 km. If drinking during the run isn’t really possible, it’s important to pay extra attention to prehydration in the hours and days before the run.
OPTIONAL:
Take an Energy Gel + Caffeine at 15km for an extra boost.
OR
Use the PRO LINE Energy Gels to reduce intake during the marathon by taking this gel every 7.5 km instead of every 5 km.
Each 5km
Optional
After
Take a PRO LINE 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 PRO LINE 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.
