Introduction to sports nutrition for Running
Specific nutritional concepts and related articles can be found at the bottom of this page.
Running is considered as a typical endurance sport. The requirements of different competition distances lead to a practise among athletes to vary their nutrition measures and tactics during training and competition. An optimal carbohydrate supply and subsequent performance readiness are of key importance during competitions. In contrast, individual training sessions deliberately exhaust carbohydrate reserves in order to target fat metabolism. Dietary requirements change depending on the situation. An appropriate diet is especially important to support the desired training effect as well as recovery.
Portable snacks such as bars, gels and sports drinks are ideal for recreational runners. L-CARNIPURE, RED BEET VINITROX or NITROFLOW PERFORMANCE2 are so-called PERFORMANCE OPTIMZERS specifically designed for professional athletes. Low-carb sports drinks are also recommended as they support basic endurance training by boosting fat metabolism.
Ideal well-tolerated sports drinks for runners are the hypotonic COMPETITION® and LONG ENERGY drinks which are nonacidic and mild-tasting. Solid foods such as the HIGH ENERGY BAR are recommended for exercise lasting longer than 3-4 hours. For shorter high-intensity runs, LIQUID ENERGY gels are an ideal source of energy, as they don’t disrupt breathing nor do they require chewing. Runners that experience excessive sweating especially during hot weather or have a tendency to develop cramps can benefit from SALT CAPS or MUSCLE RELAX shots. During the starting and acceleration phases of competitions in which athletes dramatically increase their intensity, a shift to anaerobic metabolism typically occurs which can result in lactic acid build-up. An increased lactic acid tolerance is thus one of the key factors to success. Products such as LACTATE BUFFER and BETA ALANINE may maximize performance during competitions. Soda loading with LACTAT BUFFER is advantageous for longer runs in hot weather as the high sodium content prevents dehydration. SPONSER® also offers highly specialized products, so-called PERFORMANCE OPTIMIZERS. The NITROFLOW PERFORMANCE2 or RED BEET VINITROX contain nutrients that support nitric oxide (NO) metabolism by dilating blood vessels. As a result, microcirculation is enhanced which positively influences performance but also recovery.
Caffeine has shown to enhance endurance performance significantly and is widely used among competitive athletes. ACTIVATOR is a caffeine-based product that targets these factors. Caffeine should be taken about 30-60 minutes before the desired time of effect. As sensitivity to caffeine varies from person to person, ACTIVATOR should be tested in different doses at first.
To promote recovery, SPONSER® recommends shakes with protein and carbohydrates such as RECOVERY DRINK or PRO RECOVERY. They are based on milk or water and are available in single portion sachets or bigger tubs depending on the preference and use. Athletes that travel often, go to training camps, bigger events or competitions are at higher risk of getting an infection. It is thus particularly important to strengthen the immune system and to take precautions against infections. Multinutrient supplements with immunoactive substances such as IMMUNOGUARD along with a healthy lifestyle and balanced diet will strengthen your immune system.