Sports nutrition in running has some specific features tailored to the particular demands of this sport. This is mainly due to the fact that the body is particularly stressed by the movement and impact with each step during running. The gastrointestinal tract is particularly stressed by these shocks and is therefore particularly sensitive to any supply of nutrients during the sport. Here are the most important aspects of nutrition before, during and after exertion:

🧆 High-carbohydrate diet: Runners should replenish their glycogen stores before training or competition. A high-carbohydrate diet with complex carbohydrates such as whole-grain products, green vegetables and sweet potatoes is recommended. DGE

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🥪 Light meals: It is advisable to eat a light, easily digestible meal 2-3 hours before running, even during training, to avoid digestive problems. Therefore, correct planning of the running session is very important here. Choose easily digestible carbohydrates, e.g., white bread with honey.

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🍼 Hydration: 400 to 600 ml of fluid should be consumed 20 to 40 minutes before the start of the run. A carbohydrate-rich, isotonic drink is best.

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🥣 Choose a mix of long- and short-chain carbohydrates in the morning before a longer run.

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It is important to consume the light meal before the race/training well in advance. This ensures that it has already been digested and that there are no food residues left in the stomach or small intestine, so as not to impair energy supply during exertion.

🍼 Regular fluid intake from about 45 minutes onwards. For longer runs, however, you should start replenishing fluids from the beginning to avoid an energy deficit.

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🧂 Electrolytes: For longer training sessions or competitions, the intake of electrolytes is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water.

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🍞 Carbohydrates: For activities lasting longer than 45 minutes, carbohydrates should be consumed to maintain energy stores. Aim for approximately 60g to 90g of carbohydrates per hour. Energy bars are not recommended.

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When consuming gels during a race or training session, make sure to drink enough fluids (even during training!). Replenishment every 20 minutes is recommended.

🍞 Rapid carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after running. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate) should be consumed as soon as possible. Carbohydrate:protein ratio of 3:1.

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🍳 Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function. The guideline is approximately 0.2g to 0.4g of protein per kg of body weight.

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🍼 Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzes in a 2:1 or 1:1 ratio are recommended. DGE

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🧂 Electrolyte balance: Using drinks with electrolytes promotes optimal rehydration of the muscles.

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The closer the protein and carbohydrate intake is to the end of exertion or a competition/training session, the better the effect. The open-window effect can already be reduced by protein intake, and glycogen stores fill up much faster than with later supply.

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By following these nutritional strategies, runners can optimize their performance and accelerate recovery. It is important that each athlete considers their individual needs and adapts their diet accordingly.

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DGE Position Paper: Carbohydrates in Sports Nutrition

DGE Position Paper: Fluid Management in Sports

DGE Position Paper: Protein Intake in Sports

DGE Position Paper: Energy Requirements in Sports