Best Running Nutrition for Energy & Recovery

Running Energy Drinks

A popular choice for many runners is a high carbohydrate content energy drink – check out Maurten and Tailwind. If you run with a water bottle or reservoir then you can pre-mix your energy drinks instead of carrying gels.

We only stock high quality nutrition that provides the body with slow-release energy throughout exercise. If you've suffered from an upset stomach or you get bloated when taking on drinks during your runs, Active Root is excellent. You don’t get such a high dose of carbs compared to the other drinks, but it really does help with stomach issues – as I can attest to.

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Running Energy Gels

The most efficient way of carrying fuel during your runs and races, carbohydrate gels come in little disposable packets. You can fit one in a pocket, or for longer runs all you need is a small waist pack to stash them in. These will give a boost of energy through a long chain reaction, i.e. it will be dispersed through the body at an even rate rather than the rush and dip of energy you would get from a chocolate bar. 

As a rule of thumb, aim to take your first gel 40 to 60 minutes into your run, and then another every 30 to 40 minutes. 

Gels vary in taste and texture, and are mostly of a viscous nature. Some gels require a sip or two of water – they are concentrated and your stomach needs a bit of water to digest them without affecting your hydration levels. Some are already in isotonic form, and therefore designed to be taken without fluid. They all vary in terms of pack size and shape, as well as their vitamin and mineral content. Isotonic ones are a little bulkier than concentrated ones because of the higher water content.

For the ultimate energy boost, try a caffeinated gel. Alternate the caffeinated ones with regular gels and plan them more for the second half of your event. The lower your daily caffeine intake the more noticeable the kick – which also slightly expands blood capillaries, delivering a bit more to your muscles.

During a race, time your consumption of a gel so that you take it just before a water station. That way you can get the hydration top-up and clear your mouth of the sweet taste at the same time. During training runs, if you need an energy kick, you’re likely to need a hydration kick too, so a few sips of water will ensure you don’t get dehydrated.

What’s the best gel? Maurten could lay claim; it is easier to digest thanks to the seaweed extract, and you don't need water with it (though for reasons above, it's still a good idea to top up your hydration). It works harder for you than any other, but you'll notice it most on really tough runs/races. Personally, I love the Torq gels as their flavours are less synthetic. But don’t just listen to us, try a few to find the one that suits you best – we are all different!

See all Energy Gels / Energy Gel Guide

Running Energy Chews

If you can’t stomach gels but need good quality energy release supplements for your longer runs (anything over an hour) then chews make a tasty alternative.

Chewy gums such as Sport Beans, Lucho Dillitos or Clif Shot Bloks are yummy, and will also help tremendously with blood sugar levels. Whichever you try, it is imperative to take some water with these products. 

Generally you need to take chews more frequently than gels – one gel equates to 2 or 3 chews. After you take your chew, simply take a few generous sips of water.

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Running Energy Bars

Bars are a handy, easily digestible source of energy before a run, and a quick source of energy afterwards.

Bars fall into two basic categories: carbohydrate loading for energy and protein-based for recovery. Carb bars (generally called energy bars) are lighter on the stomach and work well as a pre-race/run snack – ideal if you have to travel to a race – or an energy supplement during a long run, especially good for day-long adventure races. Most people find gels easier to digest during a faster run though.

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Running Recovery

Once we've done the hard work, we need to replace all that carbohydrate we have leeched out of our muscles for fuel, and all that electrolyte fluid we've sweated into our technical T-shirts. If we started out well-hydrated and worked hard to replace as we went along, then this will be easier, but don't underestimate how much you need to drink after a run. It's good to carry on with an electrolyte drink even after running.

Protein is key for rebuilding muscles and reducing fatigue after a long run. For some people, fatigue hits the legs, for others it's a general brain haze. But how do we replace protein when often the last thing we feel like doing straight after a long run is to eat a big meal? Your body will respond best if you take a protein and carb snack, then have a proper meal an hour or two later.

A good recovery drink will have a mix of carbohydrate and protein, plus those vitamins and minerals your body will be crying out for after all the exertion. Most of them can be mixed up and put in the fridge before you go out for a long run. That way it will be nicely blended and chilled, and you can access it as soon as possible after you finish.

Protein-packed bars are perfect for post race/run, offering a handy way to get much needed nutrients back into your body – ideally within 20 mins of exercise – and kick-start recovery.

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This is nutritional information that we found very useful and want to share with our customers. But we're not nutrition specialists. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional with any questions you may have regarding a medical condition or sports nutrition.