Ten Commandments for Runners

The secret to the success of runners, as well as all other athletes, lies not only in training but also in a well-thought-out diet, hydration, and recovery. Discover 10 key principles that will help you get the most out of every step!

1) Regular Meals

Pay attention to regularity, plan, and think about 3 main meals during the day, supplemented with smaller snacks. Thus, aim for ideally 5 servings of food per day. The diet should be varied, portions reasonable, and composed of nutritionally valuable foods.

2) Proper Timing of Meals

Before training or a competition, eat easily digestible meals. A larger meal should be consumed at least 2 hours before activity. After running, don't forget to replenish carbohydrates and quality proteins for proper recovery. Avoid larger amounts of fats and fiber shortly before and after running.

3) Hydration Comes First

Even a 1% deficit in body fluids worsens physical performance, and a 5% deficit can impair performance by up to 30%. Plain water may not be enough even during shorter runs, especially if you are a more sweaty type. The right balance of electrolytes, carbohydrates, and vitamins will ensure ideal hydration.

Our tip: Isodrinx – A professional sports drink with electrolytes in powder form that provides a quality energy boost during intense physical activity.

4) Sufficient Complex Carbohydrates

Carbohydrates are the foundation of energy for runners. Throughout the day, replenish complex carbohydrates from grains, rice, potatoes, and cereal products. During intense prolonged activities, it's ideal to supplement with simple sugars, e.g., in the form of sports gels.

Our tip: Endurosnack – A unique blend of carbohydrates ensures that you won't run out of energy during sports activities. The gel provides a gradual release of energy and does not burden your digestion.

5) Intake of Quality Proteins

Proteins are the basic building blocks of our body. Choose a variety of sources, both animal (meat, fish, eggs, dairy products) and plant-based (legumes, nuts, seeds, soy). After activity, don't forget to replenish proteins with a wide spectrum of amino acids; whey protein works well.

Our tip: 100% Whey Protein – Premium whey protein made from the highest quality raw materials in 16 unique flavors. The product is based on premium ultra-filtered whey protein concentrate (WPC) along with the purest form of whey protein isolate (WPI).

6) Healthy Fats are Essential

Before sports (about 2 hours prior), you can also use fats with a higher content of saturated fatty acids (butter, coconut oil) – total intake should be up to 10% of your total daily energy intake. During physical activity, it is better to completely avoid sources of fats. After sports activity, it is advisable to consume food sources with a higher content of polyunsaturated fatty acids (plant oils, nuts, seeds, fish).

Our tip: Omega 3 Plus Softgel Caps – A premium form of fish oil in special softgel capsules, enriched with vitamin D, which contributes to the proper function of the immune system.

7) Sufficient Fiber, but with Caution

According to WHO, 30 g per day is recommended. Sources can be fruits, vegetables, legumes, nuts, seeds, grains, whole grain bread. Before running, avoid a higher intake of fiber to prevent digestive discomfort.

8) Don't Underestimate Vitamins and Minerals

During strenuous physical activity, runners usually need to consume larger amounts of mainly B, C, D vitamins and from minerals magnesium, zinc, iron, and calcium. The need always depends on the individual’s diet.

Our tip: Multicomplex Compressed Caps – A blend of vitamins, minerals, and effective extracts in the form of well-absorbed capsules to support immunity, physical and mental performance, and body harmony.

9) Recovery is Key

Not only properly chosen carbohydrates, antioxidants, and complete proteins are crucial after running, but also don't forget about sufficient hydration, sleep, or muscle care. Support your recovery to achieve better results subsequently.

Our tip: After Training Protein – An extraordinary blend of premium proteins and quality carbohydrates developed specifically to support muscle growth and recovery after strenuous training, excelling in rapid absorption and high utilization.

10) Listen to Your Body

Every runner is different, so experiment and find out what works best for you before, during, and after running. Just as you wouldn't run a half marathon without training, nutritional training is equally important.