Sports Nutrition Advice for Runners

Running is an endurance sport where nutrition and hydration have a major impact on performance. Due to the impact, your stomach is more sensitive than in other sports, making a smart and light fueling strategy essential. With 3Action Sports Nutrition, you choose efficient energy intake without overload.

1. Before training/race – Energy and hydration

A good preparation starts 2–3 hours before your effort. Choose easily digestible carbohydrates and ensure proper hydration.

👉 For long races (marathon / >3h):
Start increasing your carbohydrate intake 1–3 days beforehand (carb loading) to fully maximize your glycogen stores – 3Action Carboloader.

Recommended products:

✔ 3Action Oat Energy Bar – Slow carbohydrates (light portion)
✔ 3Action Sports Drink – Hydration and electrolytes
✔ 3Action Energy Drink – 30 minutes before the start

👉 In warm conditions or for extra hydration:
✔ 3Action Hydration Tabs – Hydration / electrolytes without sugars

👉 For longer efforts (>2h):
✔ 3Action Ultra Fuel Energy Drink (1:0.8 ratio) – 300–500 ml before

Benefits:

✅ Sufficient energy without stomach discomfort
✅ Optimal hydration
✅ Strong start

2. During running – Efficient and light fueling

👉 Focus on easily absorbable energy (mainly liquid)

🔹 Run <1 hour

Goal: hydration, no extra carbohydrates needed

Recommended products:

✔ Water or 3Action Sports Drink
✔ 3Action Hydration Tabs – Hydration / electrolytes without sugars (in warm conditions)

Benefits:

✅ Light and comfortable
✅ No unnecessary energy intake

🔹 Run of 1 – 2 hours

Goal: ±30–60g carbohydrates per hour

Recommended products:

✔ 3Action Sports Drink
✔ 3Action Liquid Energy Gel – fast absorption, no water needed
✔ 3Action Energy Gel (if combined with water)
✔ 3Action Carbofruit – quick and easy energy source

👉 Practical:
• 1 intake every 30–40 min

👉 In warm conditions:
✔ 3Action Hydration Tabs – Hydration / electrolytes without sugars

Benefits:

✅ Stable energy
✅ Reduced stomach load
✅ Practical and flexible

🔹 Run >3 hours / marathon & ultra

Goal: ±60–90g carbohydrates per hour

👉 Preparation + fueling become performance-determining

👉 Before (1–3 days): carb loading
✔ Increase carbohydrate intake (e.g. meals and/or 3Action Carboloader)

During the effort – Recommended products:

✔ 3Action Liquid Energy Gels – main energy source
✔ 3Action Ultra Energy Gels (1:0.8 ratio) – higher absorption
✔ 3Action Carbofruit – quick energy and variation
✔ 3Action Ultra Fuel Energy Drink – long-lasting energy + electrolytes
✔ 3Action Hydration Tabs – Hydration / electrolytes without sugars
✔ 3Action Magnesium Liquid – supports muscles and helps prevent cramps

👉 Practical:
• 1 intake every 20–30 min
• Small sips of drink

👉 Final boost (optional):
✔ 3Action Guarana – extra focus in the final kilometers

Benefits:

✅ Maximum glycogen stores at the start
✅ Constant energy during the race
✅ Reduced risk of hitting the wall
✅ Better focus and endurance

3. After exercise – Recovery

After running, recovery is essential to train again quickly.

Recommended products:

✔ 3Action Recovery Shake – Carbohydrates + proteins (within 30 min)
✔ 3Action Protein Bar

👉 Optional:
✔ 3Action Whey Protein

Benefits:

✅ Faster recovery
✅ Less muscle soreness
✅ Better training progression

4. Daily support for runners

✔ 3Action Multivitamins – Supports immunity
✔ 3Action Collagen Protein or Collagen+ – Supports tendons and joints

Benefits:

✅ Protection against overload
✅ Recovery support
✅ Stronger foundation

Summary: Your 3Action Running Nutrition Plan

Duration	Carbs/hour	Core products
<1h	–	Hydration (Sports Drink, Hydration Tabs)
1–2h	30–60g	Liquid Gels, Carbofruit, Sports Drink
+3h	60–90g	Liquid Gels, Ultra Gels, Carbofruit, Ultra Fuel, Carboloader (before)
After	–	Recovery Shake, Protein Bar, Whey Protein

💡 Key takeaway

👉 Running = fuel smart & light

• Combine smart preparation (carb loading) with efficient intake
• Choose light, liquid energy
• Build up your carbohydrate intake gradually
• Use Guarana only in the final phase if needed

3Action Sports Nutrition – Choose your energy!