Running is one of the most accessible and effective ways to stay fit. Whether you’re training for a marathon, aiming for a fast 5K, or simply staying active, proper nutrition plays a crucial role in your performance and recovery. In this blog post, we dive into the importance of nutrition for runners and share our top 5 favorite energy gels for running.
Why is nutrition important for runners?
When you run, you burn a significant amount of energy. Your muscles primarily use glycogen (stored carbohydrates) as their main energy source. Once these stores are depleted, you may experience fatigue—often referred to as “hitting the wall.” Proper nutrition not only helps maintain these energy reserves but also supports recovery after training.
Before running: Building energy
Eating the right foods before your workout sets the foundation for a successful run.
- Carbohydrates: Eat a meal rich in complex carbohydrates (such as oatmeal, whole grain bread, or rice) 2–3 hours before your run for sustained energy.
- Hydration: Drink enough water to start your run well-hydrated.
- For shorter runs (<60 minutes): A light snack like a banana or a rice cake with peanut butter 30 minutes before running can provide a quick energy boost.
During running: Maintaining energy + Our 5 favorite energy gels
For longer runs (>60 minutes), it’s important to replenish your energy stores:
- Carbohydrate-rich snacks: Energy gels, sports drinks, or fruit can help. Most runners prefer energy gels, as they are easy to carry during a run. Many brands offer these, such as Maurten, Science in Sport, and Decathlon.
- Hydration: Drink water or a sports drink to replenish fluids and electrolytes, especially in warm weather. Electrolyte tablets or powders are also available, allowing you to mix them into your water bottle instead of buying separate sports drinks. Our personal favorite is from Science in Sport, but Decathlon also offers great alternatives.
Top 5 favorite energy gels for running
- Maurten 100 – To be honest, Maurten is one of the pricier brands when it comes to energy gels. However, in our opinion, they are simply the best. Each Maurten 100 gel contains 25 grams of carbohydrates, enough to keep you going. The taste is minimal, which is actually a plus since it contains no added colors, flavors, or preservatives.
- Decathlon Raspberry – A budget-friendly option. The taste is slightly too sweet, but with 23 grams of carbohydrates per gel, it’s a solid choice for the price.
- Maurten 100 Caffeine – Similar to the regular Maurten 100 but with added caffeine. This is great for long-distance runs to help fight fatigue. Again, expensive but high-quality.
- Powerbar – This gel contains more sodium (salt) than most, helping with fluid retention during exercise. Since you lose a lot of fluids while running, maintaining hydration levels is key.
- SIS Beta Fuel – The unique feature of SIS Beta Fuel is that it contains 40 grams of carbohydrates per gel. This means you need to carry fewer gels during your run.
Important: Always take energy gels with water to prevent dehydration. Some gels also contain caffeine, which can help reduce fatigue. Experiment during training to find what works best for your body.
After running: Recovery and muscle repair
After your run, your muscles need proper nutrition to recover.
- Proteins: Help repair muscle damage and support muscle growth. Good options include Greek yogurt, a protein shake, or chicken breast.
- Carbohydrates: Replenish glycogen stores with whole grains, fruit, or potatoes.
- Hydration: Drink water or an electrolyte-rich beverage to replace lost fluids.
A good recovery meal within 30–60 minutes after your run will help you bounce back faster for your next workout.
Practical tips for runners
✅ Listen to your body: Everyone reacts differently to nutrition. Experiment during training to see what works best for you.
✅ Timing matters: Plan your meals and hydration around your runs for optimal performance.
✅ Choose natural foods: Opt for unprocessed foods whenever possible for better energy supply.
✅ Consider supplements: For intense training sessions, sports gels or electrolyte drinks can be beneficial.
Conclusion
Nutrition is an essential part of running and can make the difference between a tough and a successful run. By fueling your body with the right nutrients at the right time, you can improve your performance, recover faster, and reduce the risk of injuries.
So next time you lace up your running shoes, don’t forget to plan your nutrition too. Good luck with your training!