Energy supply when running: Why it is also important in training

Many runners think that the right energy supply is only important during competitions - but that is a big mistake! Energy supply also plays a key role in training in order to perform, make progress and support the body optimally. It is often annoying or impractical to carry a bottle or something similar with you when running. But that is a mistake! Here you can find out why and how you should also supply yourself properly during training.

Why is energy intake important during training?

1. Avoiding energy losses:
When you run, especially during longer sessions, your body quickly uses up its glycogen stores (the energy stored in carbohydrates). Without replenishment, you may experience a drop in performance or the dreaded "hunger bout".

2. Better training quality:
When your body is sufficiently supplied with energy, you can complete more intense and longer training sessions. This improves your endurance and performance.

3. Optimal regeneration:
A good supply during training ensures that your body recovers faster after the session. This means less muscle soreness and better preparation for the next session.

4. Getting used to the competition:
Training is the ideal time to test the absorption of gels, bars or drinks. Your gastrointestinal tract needs to get used to these products so that they do not cause problems during competition.

When and how should you supply energy?

Runs under 45 minutes:
For shorter sessions, it is usually sufficient to eat a carbohydrate-rich meal beforehand. Water or an electrolyte drink is sufficient during the run.

Runs over 45 minutes:
Here you should start consuming carbohydrates after 45 minutes at the latest - e.g. in the form of an energy sports drink (SportBrennstoff BELASTUNG). The aim is to consume around 30-60 grams of carbohydrates per hour.

Runs over 90 minutes:
For very long sessions, you should consume at least 60-90 grams of carbohydrates per hour. This is important to reduce the feeling of strain and to efficiently maintain your willingness to perform. It is helpful if you can have a second bottle ready or someone can hand you a second bottle. For example, with SportBrennstoff BELASTUNG .

Tips for energy supply during training

1. Test your supply:
Not every product is compatible with your stomach. Test your competition food during training and get used to the correct dosage. It takes a while until you can absorb a maximum amount of carbohydrates. This can and should also be trained.

2. Plan your supplies:
Before you run, think about when and how you want to get your energy. Take your SportBrennstoff BEGLEITER or a SportBrennstoff BOTTLE with you.

3. Listen to your body:
If you suddenly feel tired or have trouble concentrating, this is a sign that your body needs energy. If your performance decreases at the same speed and the workload increases, this is also a sign that you are not getting enough energy.

4. Don’t forget the liquid:
Drinking enough fluids with the right amount of sodium will help you absorb carbohydrates and prevent dehydration. Drink between 500ml and 750ml per hour, even when you're training.

Conclusion: Recharge your batteries – a must even during training

The right energy supply is not only crucial in competition - it also makes your training more effective and enjoyable. By supplying your body with sufficient carbohydrates, sodium and fluids during training, you increase your performance and prepare yourself optimally for upcoming challenges. So: remember to be well supplied during training - your body will thank you! 💪🏃‍♂️✨