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The key to success: the right sports nutrition for runners

Running is not only a fantastic way to keep fit, but it is also a great way to reduce stress and improve your overall well-being. Whether you're a novice runner or a seasoned marathon runner, proper nutrition is essential to improve your performance and support your body during your runs. (Sports) nutrition can sometimes seem a bit complicated due to the amount of information, meaning you can no longer see the forest for the trees. In this blog, we discuss the most important nutritional guidelines for runners, so that you can optimally hit the road.

As with any sport (and with any house), it starts with a good foundation or good basic nutrition.

• Carbohydrates: The Runner's Fuel

Carbohydrates are a primary source of energy for runners. They are stored in the muscles and liver as glycogen and serve as immediately available energy during running. It is important to include enough carbohydrates in your diet, especially in the days leading up to a long run or race. Whole grains, pasta, rice, and potatoes are excellent sources of complex carbohydrates. During a long, intensive workout, you can have a carbohydrate-rich snack such as a banana or 3action energy bar half an hour before the start. Avoid fats and fibers to prevent discomfort.

•  Protein: Build and repair muscle

Proteins are essential for building and repairing muscles. When running, muscles are stressed and sometimes damaged, which can lead to microscopic tears in the muscle fibers. Proteins help repair these tears and make muscles stronger. This is crucial for improving your sports performance and reducing the risk of injuries. Make sure you get enough protein from your diet, from lean meat, fish, eggs, dairy products, beans, nuts, or 3Action Whey Protein Shake. This consists of high-quality whey proteins including a high dose of BCAAs and glutamine, specially developed to support recovery as efficiently as possible.

• Fats: Long-lasting energy

Although carbohydrates are the main fuel during intense running, fats are important for long-lasting energy. Healthy fats, such as those found in nuts, seeds, olive oil, and avocados, can help you store and use energy during longer distances.

• Hydration: The secret weapon

Adequate hydration is crucial for runners. When you sweat, you lose fluid and electrolytes, which can lead to dehydration and reduced sports performance. Make sure you drink enough water before, during, and after your run. Sports drinks with electrolytes such as 3Action Hydration Tabs or 3Action Sports Drink can also help keep your body balanced during intense runs.

• Vitamins and Minerals: Keep your Body in top condition

Runners and athletes in general often have an increased need for certain vitamins and minerals. For example, iron is essential for the transport of oxygen in the blood, while calcium and vitamin D are important for strong bones. Consequences of a deficiency include fatigue, injuries, lack of energy, low immunity, poor training results, etc. A balanced diet with a variety of fruits and vegetables will help you meet these needs. Are you a picky eater? 3Action Multivitamins contains all 13 vitamins and 8 essential minerals to supplement your daily diet.

• Collagen supplementation: the secret behind strong joints and faster recovery

Collagen supplementation can be a valuable addition to your diet, with numerous benefits for runners. Collagen is the most abundant protein in our body and plays a crucial role in the construction of skin, muscles, tendons, bones, and joints. As we age, natural collagen production decreases, which can lead to stiffer joints, faster muscle fatigue, and delayed injury recovery. The benefits of collagen, such as joint support, muscle pain relief, and stronger bones, make it an attractive choice for beginners and seasoned runners alike. Collagen is available from 3Action as a neutral powder (3Action collagen protein) or a tasty orange-flavored ampoule (3Action Collagen +).

• Timing is Everything

The moment you eat is just as important as what you eat. Eat a light meal 2-3 hours before a long run to have enough energy. After running, it is essential to have a snack or meal with carbohydrates and protein within 30 minutes to speed recovery.

Conclusion:

Nutrition plays a crucial role in the performance and well-being of runners. The right diet can help provide energy, build muscle, and speed recovery. Remember that every runner is unique, and it may take some time to find the ideal nutrition strategy for your needs. Experiment, listen to your body and, if necessary, consult a nutritionist to develop a customized plan. Whether you're training for your first 5K or have a goal to run a marathon, the right nutrition will help you reach your goals and enjoy every step of the way. So, tie those laces and run with full energy!

- Michaline Lon, sports dietitian -