Energy & Nutrition

WHAT IS SPORTS NUTRITION?

Sports nutrition covers the products and supplements that help you perform optimally during training and competition. Whether you are a recreational runner or elite athlete, the right nutrition can make a noticeable difference in your energy, endurance and recovery. On this page, you'll find a wide range of sports nutrition carefully selected for runners and other active athletes.

WHY IS SPORTS NUTRITION IMPORTANT FOR RUNNERS?

When running, the body uses large amounts of energy and fluids. Sports nutrition ensures you get the necessary carbohydrates, electrolytes and proteins to avoid fatigue, cramps and dehydration. With the right products, you can keep your energy level stable and recover faster after training or running.

Getting your fuelling strategy right matters just as much on race day as it does in daily training. Timing, dosage and product choice can all affect how your stomach handles nutrition mid-run, which is why many runners spend time testing different products long before a big event. If you want a deeper look at how to structure your intake before, during and after a run, our guide to energy for running walks through the basics of fuelling for different distances and paces.

TYPES OF SPORTS NUTRITION

We offer a wide range of sports nutrition to help you find exactly what suits your needs. Energy gels give you quick energy during runs, are easy to take and effective for maintaining blood sugar when it matters most. Electrolyte tablets help maintain fluid balance and prevent cramps, especially during longer or hotter sessions. Energy bars work well as a snack before or after training, while supplements can support recovery and general health as part of a broader routine.

When you use each product matters as much as which one you choose. Before a run, many runners prefer easily digestible carbohydrates or a bar to top up energy stores without feeling heavy. During longer sessions, gels, chews or an electrolyte drink help maintain energy and hydration on the move. After training, a recovery-focused product with protein and carbohydrates can support muscle repair and help you bounce back faster for your next session.

Caffeine content is another useful factor to consider. Some gels, chews and drinks include caffeine for an extra mental and physical lift during harder efforts or the closing stages of a race, while caffeine-free options are often preferred for easy runs, evening sessions or for runners who are sensitive to caffeine.

CHOOSING THE RIGHT SPORTS NUTRITION FOR YOU

With such a wide range of formats, flavours and formulas available, the right choice depends on your training volume, intensity and personal preferences. Some runners prefer a simple routine built around one or two trusted products, while others like to rotate between gels, chews and drinks depending on the session and the weather.

On longer runs, having somewhere to carry your gels and fluids becomes just as important as the products themselves. A running backpack or hydration pack makes it easier to bring enough nutrition and water for the distance, without having to plan your route around refill points.

Breathing comfortably while running is not something every athlete can take for granted. Cold, dry air and high exertion can trigger tightness in the chest for runners with asthma or other respiratory sensitivities, and this can influence which sports nutrition products feel manageable during a session. Caffeine, for example, is worth introducing carefully if you use inhalers or other asthma medication, and staying well hydrated supports easier breathing on longer runs. If breathing issues are something you deal with, our  guide to running with asthma covers practical ways to manage symptoms and train with more confidence.

COMPLETE YOUR RUNNING SETUP

Sports nutrition works best as part of a wider training routine. Many runners pair their fuelling strategy with a GPS running watch to track pace, effort and how their energy levels hold up over the course of a session, making it easier to spot patterns and fine-tune intake over time.

After a hard session or a long run, recovery matters just as much as fuelling did during it. Recovery and massage products can help you bounce back faster between sessions, so the next run starts from a better place. Experiment with different products and find out what works best for you, both for short and long runs, and remember to test everything during training so your stomach is ready when race day comes.

FAQ

What is sports nutrition used for?
Sports nutrition provides the carbohydrates, electrolytes and proteins your body needs during training and competition, helping to maintain energy levels and support recovery.

Do I need sports nutrition for short runs?
For shorter, lower-intensity runs it's often not essential, but many runners still use it to maintain energy and get used to their fuelling strategy ahead of longer races.

What's the difference between gels and energy bars?
Gels are designed for quick energy during a run and are easy to consume on the move, while bars are better suited as a snack before or after training when you have time to eat properly.

Should I choose caffeine or caffeine-free products?
It depends on the session and your sensitivity to caffeine. Caffeine can help with harder efforts or the final stages of a race, while caffeine-free options suit easy runs or evening training.

How much sports nutrition should I take during a long run?
This depends on your body, pace and the distance you're covering. It's best to test different amounts in training so you know what works before race day.

Can sports nutrition upset my stomach?
Yes, some products can cause discomfort if you haven't tried them before or take too much too quickly. Testing during training helps you find what your stomach tolerates well.