In recent years, maltodextrin has become a staple in endurance sports nutrition. In the final week before a race, many athletes use it to top up their glycogen stores. Easy to drink and easy to digest, is this sports drink really the magic ingredient it is made out to be? Just like olive oil, the quality and source of your malto matter a lot.

What is maltodextrin?

Maltodextrins are groups of carbohydrate compounds, in other words, sugars. Often called malto, they are produced through the hydrolysis of starch, a chemical process in which starch molecules are broken down with water.

Starch is a complex carbohydrate made up of chains of D-glucose molecules, a simple sugar. It is found in foods such as potatoes, wheat, rice, and corn.

Carbohydrates are one of the body’s main energy sources, helping support vital functions such as the heart and brain. They are also a highly effective fuel for the muscles working hard during exercise. That makes carbohydrate intake especially important in endurance sports and running, particularly over longer distances such as the half marathon, marathon, ultra marathon, and ultra-trail.

Maltodextrin is most commonly sold as a powder to mix with water.

Why use maltodextrin?

During sustained endurance efforts, muscle glycogen is heavily used. That is why it is so important to start with full enough stores, otherwise you risk running on empty and hitting the wall. Liver glycogen mainly helps keep your brain supplied with energy.

Muscle glycogen takes time to rebuild. Fueling during exercise mostly helps keep your blood sugar stable, rather than fully restoring those muscle stores.

You can use malto at three key times, before, during, and after exercise. It works as a nutritional supplement to increase your carbohydrate stores, meaning your glycogen reserves and overall energy availability. During a race or long training session, many athletes also find it easier to fuel with drinks than with solid food.

When used in reasonable amounts, high-quality malto is usually very easy to digest. That makes it an interesting option for runners with sensitive stomachs. Athletes with gluten intolerance can also use wheat-based maltodextrins, because the gluten is no longer present after starch hydrolysis. Its taste is generally neutral and odorless.

Quality matters most

Just like olive oil or processed foods, the source ingredient and the quality of the manufacturing process can lead to two completely different products in terms of benefits and price.

The quality of your malto is crucial. If it is poor quality, it can act much like table sugar or other simple sugars. Your glycemic response, meaning your blood sugar level, may spike sharply.

Ideally, you want a low dextrose equivalent, or DE. The lower the DE, the lower the proportion of simple sugars. The quality of the hydrolysis process, as well as the original source ingredient, both influence the DE. This value is measured on a scale from 0 to 100.

Some sports nutrition brands sell this white powder with a high DE, which creates the exact opposite of the intended effect. Consuming products with a glycemic index that is too high can trigger hypoglycemia, because your blood sugar rises fast and then drops much more quickly afterward, as shown in the graph below.

So, is maltodextrin really essential? Not necessarily, as long as you follow a carbohydrate-loading nutrition plan in the week before your race.

If you plan to use malto before a race, test it 2 to 3 weeks in advance during one of your final long runs in training, just to make sure your body tolerates it well.

If you decide to use maltodextrin, choose it carefully. Check the Dextrose Equivalent level, it should be close to 10. Of course, manufacturers do not always make that easy to find. If needed, we have a maltodextrin product we recommend. Have a great race!

L’article Maltodextrin for Runners, Smart Fuel or Hype? est apparu en premier sur RunMotion Running Coach.

You’re probably familiar with the old story that beer helps you recover after exercise. That is why so many runners enjoy a cold one after training or a race, most often with friends. Beer does contain some nutrients, but alcohol also comes with drawbacks. So, when it comes to post-workout recovery, is beer a myth or the real deal?

The benefits of beer after exercise

Beer is made from water, malted barley and often hops, sometimes with other grains or plants as well. That means it provides carbohydrates, which can help refill glycogen stores, plus small amounts of vitamins B3, B5 and B6, magnesium and potassium.

On paper, that gives beer a few arguments in favor of recovery and hydration.

But what about the alcohol?

Beer contains alcohol, most often between 4% and 9% ABV. And if you go for a pint, the amount of alcohol quickly becomes significant. Contrary to popular belief, beer does not hydrate you. In fact, because of the alcohol, it has a diuretic effect. That means your body gets rid of more water and salt than usual, which is why you tend to urinate more.

Alcohol also slows down protein synthesis, a key process for repairing and rebuilding muscles. So alcohol should not be the first thing you consume after a workout or race, when your body is really looking for nutrients and carbohydrates to kick-start recovery. The second issue is that alcohol provides empty calories, with virtually no useful vitamins or minerals, and those calories do nothing to help your muscles regenerate.

Finally, its high glycemic index can help restore carbohydrate stores quickly, but it can also trigger a blood sugar spike and contribute to weight gain if you drink too much. After a long race, that is less of an issue, but in everyday life excess carbs are stored as fat.

Beer after exercise, good for your mood?

Recovery is not just physical, it is mental too. Sharing a good moment with friends can do a lot for your well-being, so there is no need to ban it completely. Just make sure you drink properly, meaning water, right after training or racing, and eat something so you are not recovering on an empty stomach.

Among the best post-workout foods, and definitely before any beer, make sure you get carbohydrates such as pasta, rice or wholegrain bread, plus protein such as lean ham or a protein bar.

And what about alcohol-free beer, is it good for recovery?

We can see where you’re going, you really want that beer. In that case, alcohol-free beer is clearly the best option. More and more brands are producing alcohol-free beers, but many still add glucose syrup.

The healthiest option is the craft Run’Hard recovery beer, which comes from the Alps, just like us. The two big strengths of this alcohol-free drink are its low glycemic index, with no added sugars, and the fact that it is one of the lowest-calorie beers on the market. Herbs are also added to create a unique flavor and support recovery.

Run’Hard is already well known in the trail running and outdoor sports community, and we invite you to give it a try!

To sum it up, drinking beer after exercise is possible, but in moderation, preferably alcohol-free and only after you have eaten. That is the exact opposite of the Beer Mile, where you drink beer while running four laps of a track, in serious quantities, 4 x 330 ml, and with an alcohol level above 5% Rumor has it that one of the founders of your favorite app once held the French Beer Mile record…

Photo credit: Run’Hard, RunMotion Coach at the Chambéry Marathon

L’article Beer After Running, Recovery Myth or Reality? est apparu en premier sur RunMotion Running Coach.

Sleep, sleep, sleep

Sleep is a key part of keeping your body in balance. During an outbreak, aim for at least 7 to 8 hours, and for some people even 9. Go to bed a bit earlier so you can feel sharp the next day. And if you can, a short early-afternoon nap can also help.

Eat a balanced diet

To support your immune system, focus on alkalizing, nutrient-dense foods: fruits and vegetables (wash them well). Avoid too much sugar (and foods with a high glycemic index), and cut back on meat, which can be more acid-forming.

Some key nutrients:

Vitamin A (supports white blood cell and antibody production): carrots, spinach, sweet potatoes, organ meats, …
Vitamin C (antioxidant and supports cytokine production): lemon, orange, parsley, blackcurrant, …
Vitamin E (supports immune response): vegetable oils like canola/rapeseed, sunflower, …
Vitamin D (supports white blood cells): oily fish like sardines, cod liver, mackerel, …
Magnesium: chocolate, bananas, almonds, cashews, seafood, …

Tip: in the morning on an empty stomach, you can drink lemon juice mixed with warm water.

Relax

Stress weakens the immune system. Make time for yourself, to unwind, read, or do breathing exercises 3 times a day, like cardiac coherence, using this breathing rhythm:

5 seconds inhale, then 5 seconds exhale, for 5 minutes

That’s about thirty breaths (6 per minute) in 5 minutes. Don’t count them, set a 5-minute timer instead, or follow a YouTube video to guide you.

Stay physically active

In winter, under normal circumstances, try to do outdoor physical activity, ideally at least 30 minutes per day, whether it’s walking, an easy jog, or a run training session. This can lower the risk of respiratory infection. Don’t suddenly ramp up your training volume, stay consistent and listen to how you feel. Take extra precautions in below-freezing temperatures.

During the coronavirus crisis, if a lockdown is declared, try to keep moving at home anyway: general strength and conditioning (upper and lower body) at home so you don’t lose too much muscle. You don’t necessarily need weights, but above all, don’t try acrobatics on chairs because a household accident can happen fast.

If you have an indoor trainer or a stationary bike, swap your running workouts for cycling. And if you have a treadmill, you can train on that too.

Reminder: the tips above are not meant to cure anything, they are for prevention by supporting your immune system.Staying positive is also one of the best ways to stay in shape.

L’article Boost Your Immune System, 4 Habits for Endurance Athletes est apparu en premier sur RunMotion Running Coach.

You drink water during your long runs or races? That’s good. But is it enough? Not always. Staying hydrated is essential for events lasting more than 2 hours. Still, water alone doesn’t always keep hydration on point during long or high-intensity efforts. When you sweat, you lose more than water, you also lose minerals that are crucial for performance: electrolytes.

Electrolytes play a key role in how your body works, especially for endurance athletes. Cramps, fatigue, a sudden drop in energy, these can all be signs of an electrolyte imbalance or deficiency. Understanding what they do, and learning how to build them into your hydration routine, is a game-changer for progressing in training and avoiding off days on race day.

Hydration and electrolyte loss: the link people often forget

When you run or train, you sweat. And with sweat, you lose a lot more than water. You also lose a significant amount of electrolyte minerals like sodium, potassium, magnesium, and calcium. These are essential for fluid balance, efficient muscle contractions, and proper nerve signaling.

A study published in the Journal of the International Society of Sports Nutrition (JISSN, 2019) highlights that sodium loss through sweat can reach 1000 to 2000 mg per liter of sweat, depending on effort intensity, heat, and individual sweat rate. So yes, drinking only water can dilute these minerals and make the imbalance worse.

Electrolytes: a must-have ally for runners

Electrolytes are not a minor detail in sports nutrition. Getting enough electrolytes helps you hydrate more effectively, because these minerals support fluid retention and circulation. They also help reduce fatigue by keeping your nervous system and muscles working smoothly during exercise.
Electrolytes can help prevent cramps, which are often linked to mineral imbalances. They also support recovery by helping your body restore fluid and mineral balance after a workout. In short, they matter year-round, for every athlete, whatever your level.

When should you take electrolytes during training and racing?

You may need electrolyte supplements in several situations. Before or after a hard session, your body can benefit from extra minerals. In hot weather, you sweat more and electrolyte loss increases. And if you feel unusually drained, an electrolyte-enhanced hydration strategy can help you get your energy back.

Drinking water is still non-negotiable, of course. But in certain conditions, water + electrolytes is even better. It helps you replace losses more efficiently and support your performance over time. For runs longer than two hours, electrolytes become a true essential.

Which minerals should you look for in a good electrolyte supplement?

Not all supplements are created equal. To be effective, a quality electrolyte supplement should include the four key minerals: sodium, potassium, magnesium, and calcium. Here are the approximate amounts recommended during exercise (according to the American College of Sports Medicine):

• Sodium: between 300 and 700 mg per liter of drink (adjust based on how much you sweat),
• Potassium: about 150 to 250 mg per liter,
• Magnesium: between 50 and 100 mg per liter,
• Calcium: around 100 to 200 mg per liter.

Be careful, more is not better. Taking too much is pointless, and can even be risky if you go far beyond recommended doses.

Sodium is the mineral you lose the most through sweat, and the one you need to replace first. Potassium and calcium help with nerve transmission and muscle contraction. Magnesium is especially important for limiting cramps and supporting energy production.

On top of these minerals, it’s a bonus if your electrolyte drink also includes vitamins, especially B vitamins and vitamin C, to support recovery and healthy metabolism. Antioxidants are also helpful, as they can reduce the impact of oxidative stress generated by endurance exercise.

Also, choose a supplement without sorbitol or laxative sweeteners, which can trigger unpleasant GI issues mid-run or during training.

Your race-day hydration strategy

In a marathon, it’s often hard to rely on your own drink because personal bottles at aid stations are usually reserved for elite athletes. Still, you can carry a 250 or 500 ml soft flask filled with electrolytes, then drink plain water at the aid stations.

In trail running and ultramarathons, you can fill a 500 ml soft flask with water plus electrolytes, and a second flask with a sports drink, which typically provides carbohydrates and a few minerals. At aid stations, you can drink plain water, and if it’s very hot, choose sparkling mineral water. Bring a few electrolyte tablets so you can top up your flasks regularly. That should be more than enough to stay well hydrated for long-distance efforts.

A quality pick: Baouw electrolytes

Baouw, an Alpine brand known for high-quality, natural products, offers effective electrolytes that are easy to digest and gentle on your body. Their formula includes the four essential electrolytes, sodium, potassium, magnesium, and calcium, plus B & C vitamins and antioxidants in an easily absorbed form.

The taste is natural, with no added sugar and no artificial flavors, and several options like blackberry and blackcurrant, mint and lime, or peach and passion fruit. Their electrolyte supplement is designed to mix easily in a bottle or soft flask, for optimized hydration throughout your workout or race.

In summary: electrolytes help you hydrate smarter

For long efforts, drinking water is essential, but water alone isn’t always enough for proper hydration. Electrolytes support performance and recovery. Whether you’re training for a trail race, building toward a marathon, or just very active in the summer heat, adding electrolytes to your hydration routine is a smart move for endurance performance.

Training for a marathon or a trail race? Find our nutrition tips inside the RunMotion Coach app, they pair perfectly with our personalized training plans. Enjoy your training!

L’article Electrolytes for Runners: Hydrate Better, Avoid Fatigue, Boost Performance est apparu en premier sur RunMotion Running Coach.

Anemia is one of a runner’s biggest enemies. It can lead to fatigue and poor performance. The reason is a drop in the number of red blood cells in the blood, or in their hemoglobin content, which reduces oxygen delivery to your muscles. Endurance athletes are more prone to iron deficiency than sedentary people (sweat losses, hemolysis), so let’s look at how to prevent it.

The main symptoms of anemia are fatigue, getting out of breath more quickly during exercise, a higher heart rate, irritability, or looking unusually pale. A blood test is needed to assess your iron stores.

What are your daily iron needs?

In general, iron needs are about 8 mg/day for men and 18 mg/day for women, and for endurance athletes, men and women often need closer to around 20 mg/day.

Three ways to build up your iron stores:
– Eat more iron-rich foods
– Eat more foods that improve iron absorption
– Avoid factors that reduce iron absorption

Eat more iron-rich foods

Iron comes in two forms, heme iron and non-heme iron.

Heme iron is found in animal-based foods, seafood, meat, and fish. Organ meats and blood sausage are especially rich sources. It’s absorbed fairly well by the body (around 25% of intake is absorbed).

Non-heme iron is found in plant-based foods, as well as eggs, dairy products, legumes, and dried fruit. However, it’s absorbed much less efficiently, at around 5%.

Eat more foods that improve iron absorption

Iron absorption (especially non-heme iron) can be improved by pairing it with vitamin C-rich foods. Add parsley or a squeeze of lemon to your meals.

Two recipe ideas for runners

The combo Salad + Grapefruit (vitamin C) + Veal liver is a great way to top up your iron levels.

In Kenya, runners don’t eat meat every day. But they replace heme iron and protein with a simple staple, Rice + Lentils + Spinach.

Avoid reduced iron absorption

Foods and drinks containing tannins (mainly coffee and tea) reduce iron absorption. It’s recommended to have them 30 minutes before a meal or 2 hours after. Similarly, large amounts of calcium and fiber can also decrease absorption.

Digestive issues or very intense efforts can also reduce your body’s ability to absorb iron.

Which foods are highest in iron (per 100 g)?

Also, thyme is an aromatic herb that’s rich in iron (30 mg), as are spices like cumin (66 mg), curry (30 mg), and ginger (20 mg). Don’t hesitate to season your meals with these spices.

Remember, eating well matters when you train. That’s true whether you run for performance or for overall health and enjoyment.

The RunMotion Coach app shares monthly tips on the foundations of healthy sports nutrition (cutting back on sugar, alkalizing foods, antioxidants, …) alongside a personalized training plan. More nutrition advice is also provided as race day approaches.

L’article Iron Deficiency in Runners, Boost Performance With the Right Foods est apparu en premier sur RunMotion Running Coach.

You’re getting ready for a marathon and you want to nail your nutrition in the final week before race day? Looking for recipe ideas for the week before your marathon? You don’t want months of marathon training to be ruined by digestive issues or a weak carb load. So we’ll walk you through it step by step:

• What to eat 10 days before the race
• How to succeed with your carb loading
• The hydration to prioritize
• The ideal meal the day before and on race morning
• A meal plan for the final week before the marathon
• Our anti-digestive-trouble tips

The goal is to hit the start line full of energy, with a calm stomach, and ready to perform at your best.

From Day -10 to Day -3: balanced eating and a gradual gut reset

During this taper period, your training load drops. The aim is to arrive fresh, while topping up your energy stores as much as possible.

Keep your diet balanced and varied

• Starches: al dente pasta, rice, potatoes
• Lean protein: fish, white meat, eggs
• Cooked vegetables, ripe fruit, or fruit compote
• Omega-3 rich oils (canola/rapeseed, flaxseed, walnut)
• Walnuts, almonds (small amounts)

For hydration, drink water regularly, herbal tea, and a little sparkling mineral water like Rozana or Saint-Yorre. Avoid going overboard with coffee and alcohol.

Cut back on fiber: fewer raw veggies, whole grains, and legumes. This gives your gut a break and lowers the risk of digestive issues during the race.

Supercompensation tip: between Day -6 and Day -4, slightly reduce carbs (more vegetables and protein). That can make carb loading even more effective from Day -3. It’s not mandatory, but it’s a nice bonus for maximizing glycogen stores.

Meal and recipe examples from Day -10 to Day -3

• Lunch: basmati rice + fish fillet + steamed zucchini + a drizzle of olive oil
• Dinner: semi-whole wheat pasta + mild homemade tomato sauce + parmesan + applesauce
• Snack: very ripe banana or plain yogurt

You’ll find our full recipe table at the end of the article.

From Day -3 to Day -1: carb loading

At Day -3 before the race, starting Thursday if you run on Sunday, this is when you fill the tank. Focus on low to moderate glycemic index carbs:

• Steamed potatoes
• Sweet potatoes
• Brown basmati or semi-whole grain rice, buckwheat, quinoa
• Ripe bananas, fruit compotes
• A little honey or maple syrup

Keep limiting fiber: no raw veggies, no legumes, no strong spices.

To avoid: puffed cereals, rice cakes, industrial sweets and candy.

If you do a short “sharpening” workout at Day -3, remember to eat carbs right after (your recovery window is about 4 to 6 hours).

Meal and recipe ideas from Day -3 to Day -1

• Lunch: roasted sweet potatoes + chicken breast + steamed carrots
• Dinner: semi-whole grain rice + omelet + zucchini soup
• Snack: pear compote + spoonful of honey

The day before the race: simple and effective

No stress. You keep doing what you did the days before. And most importantly, you don’t stuff yourself. You don’t need multiple servings. One plate is enough because that plate already includes a bigger portion of carbs (and fewer vegetables).

• Complex carbohydrates
• Easy-to-digest cooked vegetables
• Not too much fiber, no spicy foods
• No new foods on the menu

Example of an ideal dinner: basmati rice + ham (or chicken fillet) + carrot soup + applesauce.

Avoid heavy meals, overeating, and too much fat.

Race morning: keep energy high without upsetting your stomach

Your breakfast should be eaten 3 hours before the start (for example 6:00 a.m. if the race starts at 9:00 a.m.).
Some runners prefer something lighter 2 hours 30 minutes before, that works if you’re used to it and keep the breakfast light.

Effective breakfast ideas

• Tea, herbal tea, or a mild coffee
• White bread, sports cake, or homemade pancakes
• Jam, honey, or maple syrup
• Ripe banana or fruit compote
• A little ham or tuna (if you’re used to it)

To avoid

• Fruit juice (it’s acidic)
• Raw fruit (harder to digest)
• Dairy products (can be hard to digest for some)
• Whole grain bread
• Dried fruit and nuts

Drink a little every 30 minutes (max 0.3 to 0.5 L per hour). Don’t overload on water, it won’t help and it will just send you to the bathroom. If you want, take a fruit compote 15 minutes before the start to top up carbs, 2 to 3 sips are enough.

Find our recipes for the week before a marathon

Here’s a list of simple recipes from Day -7 to race day.

Day	Breakfast	Lunch	Dinner
Day -7	Homemade pancakes (100 g white flour + 1 egg + 150 ml plant-based milk + 1/2 tsp baking powder) + applesauce + tea/herbal tea	Basmati rice + grilled salmon + steamed zucchini + canola oil + ripe banana	Al dente pasta + mild homemade tomato sauce + cooked green beans + pear compote
Day -6	2 slices white sandwich bread + salted butter + jam + banana compote + mild coffee	Steamed potatoes + roasted chicken fillet + steamed carrots + flaxseed oil + applesauce	Al dente pasta + grilled turkey fillet + butternut squash mash + apple-cinnamon compote
Day -5	Semolina cake (fine semolina + plant-based milk + light vanilla sugar) + ripe banana + light tea	Semi-whole grain rice + plain omelet (2 eggs) + steamed zucchini + walnut oil + pear compote	Slow-cooked ratatouille (eggplant, zucchini, peppers) + mango compote
Day -4	2 slices toasted white bread + honey + pear compote + herbal tea	Steamed sweet potatoes + cod + well-cooked broccoli + ripe banana	Fine semolina couscous + grilled chicken + steamed zucchini + applesauce
Day -3 (start carb loading)	Toasted white bread + honey + applesauce + light tea	Steamed sweet potatoes + grilled chicken + cooked carrots + spoonful of maple syrup	Rice + plain omelet + blended zucchini soup + banana compote
Day -2	Semolina cake + ripe banana + herbal tea	Quinoa + turkey fillet + steamed zucchini or carrot soup + spoonful of honey	White pasta + olive oil + parmesan + applesauce
Day -1 (day before race)	White bread + honey + compote + mild coffee/herbal tea	Basmati rice + grilled chicken + steamed zucchini + ripe banana	Basmati rice + ham + carrot soup + pear compote
Race day (morning, 2h30 to 3h before)	Toasted white bread (2 slices) + honey/jam + apple or banana compote + mild coffee/herbal tea Savory option: 5 to 6 spoonfuls of white rice + ham	N/A

Golden rules:

• No new foods in the final week, stick with meals and ingredients you’ve already tested in training.
• Reduce fiber gradually (less raw veggies, no legumes, cooked vegetables only or soups).
• No spicy dishes in the last 3 days.
• No alcohol (you’ll have time for a beer after!)

If you follow these steps, you’ll reach the start line full of energy with a calm stomach. Your body will have the glycogen stores it needs to chase your time goal, or simply enjoy your marathon and run strong all the way to the finish.

Have a great race!

L’article Marathon Nutrition Week: Carb Loading Plan, Hydration Tips and Easy Recipes est apparu en premier sur RunMotion Running Coach.

We all know someone who walks around with a shaker in hand, preaching the wonders of protein, without really knowing what it is or what it does. Since the boom in weight rooms, protein (in any form) has become a full-on phenomenon and now sits right at the heart of sports nutrition conversations.

Often linked to big, pumped-up muscles, these nutrients are far more important than most people think and they are essential for keeping the body functioning properly.

But far from the bodybuilder stereotype, what about runners and even more so trail runners who stack up long, repeated efforts? Why do proteins get less hype than carbohydrates, the superstars of endurance fueling? Recovery, muscle fatigue, injury prevention, performance, protein plays a key role in trail running and road running, much more than you might imagine.

So grab a pen and take notes, it might be time to rethink your grocery list…

Why protein matters for runners

What protein does in the body

No stress, you do not need to be a biology nerd to get protein. It is simple. When we eat, we give our body nutrients, each with a specific job. Protein is made up of small units called amino acids. Your body uses them like building blocks to repair and strengthen muscle.

Protein helps form muscle fibers, making them stronger and supporting their development, while also contributing to stronger bones. Tendons, joints and connective tissues also benefit, because they get reinforced too.

Proteins are built from amino acids, including the famous BCAAs (Branched-Chain Amino Acids), which your body cannot make on its own. That means you have to get BCAAs from food.

Protein and running, what is the link?

After this quick overview, you get it, protein is essential, and even more so when you train. During physical effort, especially running and trail running, repeated impact creates tiny muscle micro-tears. With every stride, the fibers you are using can get damaged. That is exactly where recovery becomes crucial.

Recovery is largely about rebuilding muscle tissue that took a hit during the session. To repair it, your body needs raw materials, and protein is one of the main ones. So yes, the connection is clear, protein is central to muscle recovery.

It helps optimize the process so your muscles can regain strength and snap after that marathon-pace workout that left you wrecked. Protein helps counter muscle catabolism, limiting breakdown and supporting faster, more efficient recovery.

And because recovery is also adaptation, protein helps you become more efficient from a muscular point of view. Think lean calves that actually work, and rock-solid quads for flying past people on climbs, especially if you add strength training, like what you can do with RunMotion Coach.

Beyond muscle repair, protein is also very filling. It digests more slowly, which helps you stay satisfied longer.

How much protein do you need?

Protein is vital for your metabolism, but you still need to use it smartly and strategically. That is why it helps to estimate your daily protein needs. Science-based guidelines typically recommend around 1.2 g/kg/day to 1.6 g/kg/day. Take those numbers as a range, because it depends on your profile (sex, age, fitness level, etc.) and also on your training load.

In sports that demand more strength (running sprints, bodybuilding, etc.), protein intake usually needs to be higher than in endurance sports like trail running or ultramarathons. But do not get it twisted, protein still matters a lot for endurance athletes too.

When and how should you take protein?

Before, during, or after training?

This is one of those hot debates where everyone shows up with their “science.” So the RunMotion Coach team is jumping in too.

Protein before training

Eating protein before a run will not give you a special muscle advantage, or at least not more than it would on any normal day. Protein can still help limit muscle catabolism and provide the BCAAs you need.

That said, it can be useful before long-duration efforts. As we said earlier, protein helps with satiety. Why? Because it helps stabilize blood sugar. Pairing protein with carbs before a long run can help you feel steady, energized and less likely to get that unbearable hunger that pushes you to overeat before the race.

Protein during exercise, useful or unnecessary?

Runners still argue about this one, should you take protein during the effort? In endurance, carbohydrates remain the primary fuel. Their role in maintaining intensity and delaying fatigue is well proven, without completely ruling out the potential value of other nutrients.

For “shorter” events, from 10K to marathon, protein during the race brings little benefit. It digests slowly, provides limited immediate energy and usually complicates your fueling plan for no real gain. Several studies show that adding protein to an already optimal carbohydrate intake does not improve performance for efforts under 3 to 4 hours (Romijn et al., 1993 ; Burke et al., 2011), while increasing the risk of GI issues.

On the other hand, for long efforts beyond 4 to 5 hours, muscle damage accumulates and the body can stay in a catabolic state for a long time. In that context, some studies suggest that combining carbs + protein during exercise may reduce markers of muscle damage and support better post-exercise recovery (Saunders et al., 2004 ; Betts & Williams, 2010), even if the goal is not an immediate performance boost.

This approach really makes sense for ultra-trail nutrition, where the duration is extreme and the mechanical load is high. Adding small amounts of protein during the effort can help overall comfort and muscle resilience, as long as you have tested your gut tolerance in training.

Protein after training for better recovery

Now you see it, the biggest payoff is after the workout. Recovery is one of the foundations of progress and performance. It depends on three essentials, nutrition, hydration and sleep.

That is when protein becomes your best ally. It helps rebuild muscle fibers damaged by impact and effort, and supports the repair process. When you time it well after training or racing, protein helps you get back to an optimal muscular state faster, just as we explained earlier.

Ideally, get protein in as soon as possible after the session (about 30 minutes to 1 hour post-workout) to take advantage of the so-called metabolic window, when the body absorbs nutrients most effectively after exercise. Protein drinks with BCAAs are often recommended because amino acids are quickly absorbed, without the longer digestion time you would have with foods like meat.

How should you get your protein?

Protein-rich foods like chicken, eggs, fish or legumes can theoretically cover an athlete’s needs. But in real life, trying to optimize every single gram can quickly kill the joy of eating, without delivering any meaningful extra recovery benefits.

That is why many runners turn to sports nutrition, dietary supplements and protein supplements, which have become widely popular.

Powders and ready-to-drink options are everywhere now, and the market can feel confusing. The goal is not to eat more protein. It is to use it at the right time, in a form that matches your training and your digestive tolerance, while staying cautious of products that are mostly marketing.

Animal vs plant protein, how do you choose?

Animal proteins (eggs, dairy, meat, fish) have long been considered the gold standard, mainly because they contain all essential amino acids in optimal proportions, and they are usually well absorbed. That makes them a strong option for muscle recovery, especially after hard or long endurance sessions.

Plant proteins (pea, rice, soy, lentils, chickpeas), once dismissed as incomplete, can also meet your needs when combined wisely. They can offer real advantages for endurance athletes, including better digestive tolerance for some runners and a lower environmental footprint.

So the best choice depends mainly on your training context, your individual tolerance and your personal preferences, not on an absolute nutritional winner.

Cow’s milk powders or plant-based alternatives, what should you pick?

Most protein supplements come from cow’s milk (whey, casein), with plant-based proteins as the main alternative.

Whey, fast-absorbing and rich in leucine, is especially effective right after exercise for recovery. Casein, slower to digest, is generally less relevant for running.

Plant-based proteins are a solid option, especially for athletes who are lactose intolerant or have a sensitive stomach.

Whatever type you choose, the quality of the raw ingredients, and especially milk quality for animal-based proteins, remains a deciding factor.

Proud of its Alpine roots, the RunMotion team points to Protéalpes, a French brand offering protein solutions tailored to the demands of running, trail running and endurance sports, aligned with the specific needs of recovery and long efforts. Check out the Protéalpes range to support the most effective recovery possible.

Now you know why protein matters before, during and after exercise. All that is left is to put these tips into practice.

L’article Protein for Runners and Trail Athletes, Recover Faster and Perform Better est apparu en premier sur RunMotion Running Coach.

Whether you run to race, feel better, or lose weight, you might be holding on to a common myth. Fat is not a runner’s enemy. Quite the opposite. Let’s look at why, and which fats are actually good for you.

Fat, a runner’s enemy?

People often think fat is the enemy of runners and a flat stomach. That’s true for saturated fats, like used frying oil. These are “burnt” fats that have gone through a lot of chemical changes. So no, I’m not going to tell you to eat fries, donuts, and the like every day Especially if you’re starting a running weight loss program!

The good fats: Omega-3 and omega-6

Polyunsaturated fatty acids, like omega-3 and omega-6, are essential in our diet. Why the complicated name? Polyunsaturated fatty acids are not saturated with hydrogen atoms. They support cell renewal. In other words, they help feed your cells and make cellular exchanges smoother, which matters for endurance performance, recovery, and long-term health.

You’ll find them in high concentrations in neurons and in the heart muscle. So your brain stays sharp, and your heart gets stronger, a real win for runners, marathon training, and trail running.

Omega-3 and omega-6 are called essential fatty acids because the human body absolutely needs them and cannot produce them on its own. So you have to get them directly from food.

So you’ll find omega-3 and omega-6 in olive oil, rapeseed oil, etc. right?

Not exactly. Olive oil is mainly rich in omega-9. For omega-3, go for rapeseed (canola) oil, soybean oil, flaxseed oil, hemp oil, and so on. For omega-6, choose sunflower oil, corn oil, grapeseed oil, and others.

Okay, one very scientific detail: in the omega pathways, your body can use enzymes to convert:
Omega-3 line: ALA (alpha-linolenic acid) –> EPA (eicosapentaenoic acid) –> DHA (docosahexaenoic acid)
Omega-6 line: LA (linoleic acid) –> GLA (gamma-linolenic acid) –> AA (arachidonic acid)

But since the body doesn’t convert these efficiently into EPA and DHA, prioritize small oily fish

Where can you find these essential fatty acids?

The foods that contain the most, as I mentioned, are small oily fish. For example sardines, mackerel, herring, and so on. Cod liver oil too, but in moderation, since cod liver can also accumulate heavy metals.

That means you can eat them regularly, as a starter for instance. Pair them with a big mixed salad, with canola oil and grapeseed oil for example. This is a cornerstone of the Mediterranean diet, which has proven benefits for longevity in people who eat this way.

So make sure your cells stay well hydrated by including quality fats. Omega-3s are essential for healthy heart function, and therefore for athletes. You can get most of your omega-3 from a balanced sports nutrition plan, but you can also top it up with dietary supplements.

If you want more nutrition tips, you get one every month in the Premium version of RunMotion Coach, and as your key goals get closer, especially for a marathon, a trail race, or if you choose a weight loss program.

L’article Omega-3 and Omega-6 for Runners, The Healthy Fats That Boost Endurance est apparu en premier sur RunMotion Running Coach.

Whether you’re just starting out or you’ve been training for years, nutrition is always a big question. Today, I’m going to walk you through the main food groups and nutrients, what “healthy eating” really means for athletes, and why it matters. You’ll also see how to apply these tips in your day-to-day life, so you can fuel your training, recovery, and performance with confidence.

What is a healthy diet for athletes?

Recommended intake for healthy eating

We learn it early on, different foods and nutrients play different roles in the body. We’re constantly told to eat a balanced diet, to get 5 servings of fruits and vegetables a day, and so on. But what does a “balanced diet” actually look like?

There are roughly 3 main food groups made up of different nutrients:

• Vegetables and fruit, sources of fiber, vitamins, and more
• Starchy foods, sources of carbohydrates (pasta, rice, etc.)
• Protein-rich foods (eggs, meat, fish, substitutes, etc.)

Oils and fats (lipids) deserve their own category, we’ll come back to them a bit later.

In recommendations from health organizations and scientific studies, the general idea is that these food groups should be split on your plate roughly like this:

You can probably guess it, this “standard plate” shifts a little when you’re adapting healthy eating to sports and endurance training.

Recommended intake for a healthy athlete’s diet

Your energy expenditure changes and increases when you train. Your needs aren’t the same anymore, so a healthy diet for athletes naturally looks different. Beyond simply eating a bit more overall, especially more starchy carbs, the balance on the plate tends to flip slightly. More or less, depending on the sport, you can think of an athlete’s healthy plate like this:

And of course, always paired with plain, unsweetened water.

So basically, what should I eat?

Now that you know how to structure your intake, here are practical details to build a healthy diet for athletes, especially endurance athletes like runners.

Starchy carbs

Starchy foods deserve a central place in your meals because they’re rich in complex carbohydrates. One key point, respect cooking times. Overcooking can raise the glycemic impact, meaning you’ll end up with something closer to fast-acting sugars, which is less ideal for daily health and steady endurance energy. For endurance efforts like running, complex carbs help build your fuel reserves. If you digest them well, choose whole grains for an even more complete option. They bring additional fiber, which supports good digestion and better carbohydrate absorption.

Vegetables and fruit

Vegetables and fruit are mainly sources of fiber and vitamins, and they also provide antioxidants. When you train a lot, you can create oxidative stress and inflammation. Fruits and vegetables support recovery and help buffer acidity, they’re often described as “alkalizing,” even when they taste acidic.

They’re essential for athletes and make a huge difference in staying healthy and energized. The only time you might reduce them slightly is as a race gets closer, especially if you’re prone to digestive issues.

Protein

Protein-rich foods are also essential for athletes. Protein supports muscle building and repair. Even if running doesn’t require a bodybuilder physique, strong, resilient muscle is a major performance and injury-prevention asset. Protein helps strengthen your muscles and improves recovery after training. There are many options, meat, with lean or white meat often preferred, eggs, and small fish.

And if you’re vegetarian or vegan, there are plenty of alternatives too, soy for example. The key is variety, so you get a more complete amino acid profile.

Legumes

Legumes, also called pulses, should be a core part of a healthy athlete’s diet. The most well-known are soybeans, peanuts, beans, peas, fava beans, and lentils.

Legumes are a great combo of complex carbs, fiber, and protein. That makes them an excellent choice, and they can help you avoid relying on animal protein at every single meal. It’s good for your health and for the planet.

Oils and fats, “good” vs “bad” fats?

Contrary to what people often think, fats aren’t simply “good” or “bad.” They’re just more calorie-dense than other foods. That said, some fats are more worth prioritizing.

There are several types of fats, but here we’ll focus on saturated and unsaturated fatty acids. Unsaturated fats are essential for health. You’ll find them in higher amounts in certain oils, rapeseed or canola oil for example, and in foods like avocado, fatty fish, and almonds. It’s a smart move to include a little bit every day.

Saturated fats are naturally present in everyday foods and can be useful, as long as they’re not eaten in very large quantities.

There are still some fats you should avoid as much as possible, trans fats. They’re common in heavily processed industrial foods, deep-frying oils, cakes, certain margarines, and more. These are modified fats created artificially. To spot them, check ingredient lists for hydrogenated oils.

If you want to go deeper on fats, there’s a blog post dedicated to them: Les graisses sont bonnes pour la santé et pour le coureur !Fats are good for your health and for runners!

Fast sugars

Fast sugars, like what you’ll find in candy, should be limited in your everyday diet. They can be useful in small amounts right before or during training, in specific forms like sports nutrition products such as Baouw. The rest of the time, though, they shouldn’t be a daily habit. In any case, you already get plenty of naturally occurring sugars from foods like fruits and vegetables. You don’t necessarily need more.

Why follow a healthy diet for athletes?

All of this sounds great, but what’s the point?

In practical terms, a healthy athlete’s diet helps you in everyday life. You feel fitter, you have more energy, and your body thanks you.

In an athlete’s routine, nutrition plays a major role in performance in training and on race day. Eating well helps you feel better during workouts, stay fresher toward the end of the session, recover faster, and deal with fewer sore muscles.

Injuries are over, or almost. Combined with solid sleep, a healthy diet significantly reduces injury risk. It doesn’t necessarily mean you can massively increase your training load overnight. But poor nutrition creates fatigue, and fatigue is behind a lot of injuries. Give yourself the best chance to stay healthy and keep progressing.

A few tips to stay motivated

Eating healthy as an athlete doesn’t mean a drastic diet or flipping your habits upside down. Adjust things gradually so your body and mind can adapt.

Also, healthy eating doesn’t mean you can’t enjoy a treat now and then. It’s even important to have fun with food. The goal is not to feel like you’re depriving yourself every day, that’s how you make it sustainable long term.

That’s why variety might be the most powerful tool to keep motivation high. Change flavors, try new recipes, make your meals enjoyable. Sometimes one small tweak changes everything.

Planning ahead is the key to success. Try to anticipate your meals as much as possible to save time. It helps you avoid grabbing pastries or whatever is easiest when you didn’t prep lunch the night before for work.

Snacks and specific nutrition

If you get snack cravings, instead of reaching for the first pack of cookies within arm’s reach, try nuts like almonds. They’re packed with valuable nutrients for athletes.

The quality of what you eat matters for a healthy athlete’s diet, especially for fresh products. Try to prioritize local and organic if you can.

If you want to learn the ideal athlete’s breakfast, how to eat before a race, or how to fuel during exercise, check out our dedicated blog articles.

Credits: Image from Freepik

L’article Healthy Eating for Endurance Athletes, What to Eat to Boost Performance est apparu en premier sur RunMotion Running Coach.

Check the labels on your everyday products and you’ll see it fast, the food industry adds sugar everywhere… Even though glucose is a key fuel for training and racing, as an endurance athlete you still want to limit added sugar. And focus on foods with a low glycemic index!

Sugar is addictive

The more sugar you eat, the more you want. It activates the brain’s reward pathway and releases dopamine, the hormone linked to desire and pleasure.

This addiction, similar to a drug dependency, affects more than 5% of French people. When sugar intake is too high, your body stores the excess as fat. That’s why high-sugar eating patterns often lead to weight gain. Over 25 years, obesity rates have doubled.

Sometimes the liver becomes inflamed and starts storing that fat too, this is NASH (non-alcoholic steatohepatitis), also known as fatty liver disease. It affects 6% of French people.

A dirt-cheap ingredient

To keep you coming back for more, manufacturers add sugar even to unlikely products like ham or pickle brine… A simple way to make sure you buy it again on your next grocery run. In cakes and pastries, sugar also acts as a preservative.

In France, 85% of produced sugar comes from sugar beet. Once the vitamins, minerals, and fiber are removed, what’s left is about 18% sucrose molecules, plain table sugar.

Sugar beet is currently overproduced, and the cost is unbeatable, €25 per ton. Once processed, sucrose is sold to manufacturers for about 50 cents per kilogram. Only wheat flour is cheaper, around 30 cents per kilogram. No surprise it’s a go-to ingredient for producing ever-cheaper ultra-processed foods.

Breakfast, a shocking sugar cocktail

Who hasn’t poured a bowl of cereal with fruit juice for the kids in the morning? Those cereal boxes with friendly cartoon characters are not as wholesome as they look. They often contain over 40% sugar. How can you tell? Look at the nutrition facts per 100 grams, the sugar line is often above 40 grams.

Fruit juices contain as much sugar as soda. For a 20cl glass, that’s about 20 grams. On top of that, when fruit juice is industrial, the quality of vitamins and minerals is usually low.

Worse, if you have a small bowl of 50 grams of cereal plus a glass of fruit juice, you’re already at 40 grams of sugar. The World Health Organization (WHO) recommends a limit of 25 grams per day…

Your blood sugar spike hits about 30 minutes after breakfast, then you or your kids crash into mid-morning hypoglycemia… If you listen to the ads, you then slip a sugary snack into the school bag and it will “hold them” until lunch. Food marketing is very good at what it does…

It’s true, sometimes it’s easier… If you want to keep cereal, choose oatmeal, we share a few ideas for athlete-friendly breakfasts.

Is the glycemic index more useful than counting grams of sugar?

The glycemic index (GI) measures how strongly a carbohydrate raises blood sugar levels. Paradoxically, foods like white bread have a high GI. You don’t think of it as “sweet,” but it can send your blood glucose soaring.

The key takeaway is that most vegetables have a low glycemic index, and many fruits do too when eaten with their fiber.

You can find a table of foods ranked by glycemic index here.

What can you replace table sugar with?

Table sugar can be replaced with agave syrup, natural stevia, coconut sugar, or certain low-GI honeys like acacia honey.

We do not recommend synthetic sweeteners such as aspartame, used in Zero or Light sodas. They can be addictive and may be harmful to health.

Food should still be a source of pleasure. Try adjusting your habits so you can combine healthy nutrition with strong energy levels for sport, training, and endurance performance. If you want to build better habits, our weight loss running programs include specific guidance. Of course, eating should also stay enjoyable.

L’article Sugar-Free Diet for Runners: Cut Cravings and Boost Endurance est apparu en premier sur RunMotion Running Coach.

The nutrition is a crucial factor for runners. A healthy diet contributes to the health and performance of runners. Whether it’s in everyday life, the weeks leading up to a race, or on race day.

RunMotion Coach has integrated nutrition content into its coaching application, in collaboration with an organic nutrition brand: Baouw. It is important for us to introduce Baouw, a company based in the Alps, firmly rooted in its values.

The Baouw Story

Baouw, created in 2017 on the shores of Lake Annecy, is above all a human adventure. The meeting of enthusiasts, with complementary expertise, led to the emergence of a nutrition brand deeply rooted in the outdoor sports world.

Gilles Galoux, an agri-food expert who has worked for major brands, has been interested in healthy and organic nutrition for several years. He wanted to create a nutrition company true to his values.

Benoit Nave wears multiple hats. A former high-level cyclist, he is an expert in the functioning of the human body: osteopath, nutritionist, and sports coach (including for Xavier Thévenard, multiple UTMB® winner). He aims to create the best possible products for athletes, with tailored nutritional inputs.

Yoann Conte is a Michelin-starred chef. His restaurant on the shores of Lake Annecy is an institution. Passionate about the mountains and sports, he contributes to creating Baouw products with tasty combinations and unique flavors.

This complementarity, along with the Baouw team of about twenty people, enables the offering of quality products, highly appreciated by the community of Baouwers…

The Baouw bars, gels, and purees, all organic, are conceived in the French Alps. The bars are certified Made in France.

Baouw, a brand deeply rooted in its values

Respect: for yourself, with products designed for health and sports. Respect for nature through organic farming that cares for the environment. And respect for current scientific knowledge.

Simplicity: healthy, raw, and minimally processed foods, without preservatives or chemical additives.

Pleasure: every day, as a snack, during training sessions and sporting challenges — to be enjoyed guilt-free, thanks to healthy ingredients.

Sharing: healthy eating with family, friends, or other nature enthusiasts. A comforting moment during effort. Sharing is also expressed through the community of Baouwers, consumers of Baouw purées and bars who advocate for healthy nutrition.

Baouw product ranges

Organic energy purées

Energy purées are particularly useful during the final third of a race when eating becomes difficult and you need energy. With no added sugar, these are truly purées, not compotes.

The idea came from the needs of ultra-trail runners. These purées were developed with athletes such as Xavier Thévenard, Benoit Girondel, and Julien Chorier. After 10 hours of effort, eating becomes challenging. Chewing becomes an effort within the effort — purées are therefore the easiest option!

The glycemic index of the purées remains moderate. It is recommended to consume one every 30 minutes while running.

We’ve talked about trail running, but you can also use them for other sports or as a healthy snack.

Baouw purée recipes include:
Banana – Kiwi – Vanilla
Raspberry – Strawberry – Basil
Pear – Apple – Mint
Sweet Potato – Carrot – Timut Pepper

Energy gels

Energy gels are often popular among marathon runners and endurance athletes, as they quickly deliver sugar to the body. We generally recommend not consuming them too early in the race to avoid blood sugar spikes.

In 2024, Baouw launched a new range of 100% natural products: energy gels. Baouw energy gels are your performance ally, with:

• 30g of carbohydrates (the same as a classic gel)
• On average 60% fruit, agave syrup (low GI of 15), and extra virgin olive oil
• A natural fruit taste with no chemical aftertaste
• Ideal for intense efforts

Baouw gel recipes include:
Red Fruits – Hibiscus
Peach – Matcha Tea
Apricot – Thyme
Banana – Vanilla
Lime – Mint
Pineapple – Coconut

Baouw electrolytes

A true revolution in hydration, these tablets contain:

• 706 mg of electrolytes per tablet, 60% more than competitors (values observed in 2024 on a sample of 11 brands)
• 4 essential minerals, 4 vitamins, and antioxidants — a complete formula
• Carefully selected ingredients for high absorption
• Natural ingredients: no artificial sweeteners, no coloring, no preservatives

Baouw electrolytes come in:
Lemon – Mint
Peach – Passion
Blackberry – Blackcurrant

Organic energy bars

Organic energy bars are useful for sports or as a healthy snack. As a snack, if you’re going for a run at lunchtime, you can have one around 11:30 a.m. Or if you’re training in the evening, you can enjoy one as an afternoon snack.

For sports, Baouw bars are particularly recommended for endurance efforts: trail running, road running, cycling, hiking, cross-country skiing, ski touring… Baouw bars are designed to provide long-lasting carbohydrates. Rich in healthy fats (from nuts and extra virgin olive oil) that are directly usable during exercise, they have a low to moderate glycemic index, ideal for endurance. This helps avoid blood sugar spikes and energy crashes.

It is recommended to eat one to two bars per hour for efforts lasting more than one hour, preferably with water.

Created by the Baouw team, Michelin-starred chef Yoann Conte ensured that the bars are delicious. You can find fruity bars (containing only the fruit’s natural sugars) or savory ones (mainly with vegetables and Guérande salt). It’s also interesting to alternate between sweet and savory for complementary nutrition.

Baouw bars are simply cold-pressed. There is no cooking, in order to preserve all the micronutrients. They contain no preservatives or additives. The antioxidants from fruits and vegetables act as natural preservatives.

Fruity Baouw bars

Raspberry – Pistachio
Vanilla – Macadamia
Banana – Pecan
Chocolate – Hazelnut

Savory Baouw bars

Olive – Cashew

Baouw protein bars (12g per bar)

Chocolate – Peanut
Red Fruits – Cashew
Apple – Cinnamon

Where to find Baouw products?

Here are all the great reasons to treat yourself with healthy, natural products. Baouw bars and purées are perfect for everyday life, training sessions, and race day.

And with such a wide variety of flavors, you’re sure to find bars and purées that will delight your taste buds!

You can find them in specialized stores (running, cycling, outdoor…) or organic shops. You can also order them from the official Baouw website. On the Baouw website, you can get a 15% discount with a promo code available in our private club (link in the RunMotion Coach app).

Photo credits: Benjamin Becker, Justin Galant

L’article Baouw: healthy sports nutrition for performance est apparu en premier sur RunMotion Running Coach.

Caffeine was considered a doping product until 2004, starting from a significant dose. Are there reasons to believe that caffeine or coffee improves performance? And from what dose and how many cups of coffee?

Mo farah, a big coffee drinker 

Mo Farah, multiple world champion and Olympic champion in the 5000m and 10000m, is known for his coffee consumption before races. In his autobiography ‘Twin Ambitions,’ he describes his preparation just before the 10000m final at the London 2012 Olympics.

‘I usually drink coffee 20 minutes before races to wake up. I have an espresso, but nothing happens. I want to be pumped up for this race, so I have a second one. As I head towards the track, I feel a big caffeine rush. I am euphoric. My hands, my legs… everything is shaking.’

What are the effects of caffeine on runners?

Numerous studies have been conducted on the subject of caffeine and performance. It is believed to stimulate the brain and muscles.

Regarding the brain, coffee has a stimulating effect that improves alertness and delays sensations of fatigue. On the muscles, caffeine helps to more quickly rebuild glycogen stores and improves endurance.

Among its other benefits, it can slightly increase the basal metabolic rate, with better mobilization of fatty acids. For these reasons, caffeine is often found in energy gels.

Misconceptions about coffee

Coffee doesn’t have a particularly diuretic effect (except at very high doses) and does not dehydrate. However, it’s important not to hydrate only with coffee. Instead, vary your intake with water or hot water beverages like tea or herbal tea, which hydrate better.

Risks at high doses

Caffeine can accelerate bowel movements and cause diarrhea, especially during physical exertion, impacting the stomach and intestinal transit. At high doses, it can temporarily speed up the heart rate before returning to normal. Additionally, caffeine can inhibit iron absorption and cause anemia, similar to how tea with theine does.

It is recommended not to exceed a dose of 10mg of caffeine per kg of body weight per day (which is 600 mg for a person weighing 60kg). A cup of coffee contains between 100 to 200mg of caffeine.

Should you drink coffee before exercise?

We recommend not drastically changing your eating habits before a race. Digestion is crucial for being in the best condition at the start of a race. Moreover, pre-race stress doesn’t aid digestion.

So you can have one or two espressos before a race, or even one or two energy gels with caffeine during the race. But no more.

Should you drink coffee during exercise?

Some cyclists or ultra-trail runners avoid any coffee for 3 weeks before a race. Then, they consume a gel or food with caffeine during the race, especially at night. This gives an additional boost because the body has gotten used to not absorbing it in the previous weeks.

However, it is advisable to take caffeine in the last part of the race and not too early. The boosting effect will be more effective, and if taken too early, its diuretic effect can dehydrate and cause cramps.

Remember, it’s not a miracle food that will help you achieve your goals, but rather a balanced diet and regular training.

L’article Does coffee make you run faster? est apparu en premier sur RunMotion Running Coach.