On runs longer than about an hour, what you eat and drink can make or break your session. Running nutrition is not only for elites: a simple, tested plan helps every runner finish stronger. Here is our guide, with the brands we stock at COLLECT Running in El Born.
Why fuel during a run?
Your body stores a limited amount of carbohydrate. On long efforts, those stores run low and pace drops: the famous “wall”. Taking carbohydrates regularly during the effort helps you keep your pace and your focus.
The main types of products
Energy gels
Compact and quick to take, energy gels are the most popular option on race day. Some contain caffeine for the final kilometres. Discover the gels from Maurten, Näak, Santa Madre and 226ERS.
Drink mixes
Powders to mix with water: they bring carbohydrates and electrolytes at the same time, ideal for long runs and hot days. Try the Näak Energy Drink Mix.
Bars, waffles and gummies
Better suited to slower efforts and trail running, where it is easier to chew: Näak energy waffles, Santa Madre gummy bars and more.
Recovery
After a hard session, a recovery drink helps you replenish carbohydrates and protein, such as the Santa Madre Unusual Recovery.
How to build your plan
- Test everything in training: never try a new product on race day.
- Start early: take your first gel before you feel tired.
- Drink with your gels: unless the gel is designed to be taken without water, have a few sips.
- Adapt to the heat: in Barcelona summers, pay special attention to electrolytes.
Every runner is different. For specific needs or health conditions, consult a sports nutrition professional.
FAQ
Which gel is best for a marathon?
The best gel is the one your stomach tolerates. Try several in training. Come and see the full range in store.
Caffeine or no caffeine?
Caffeine can help in the second half of a long race, but test it first: not everyone tolerates it.
Where can I buy running nutrition in Barcelona?
At COLLECT Running, Carrer del Rec 26, El Born, and online in our running nutrition collection.
