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!
