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Running Nutrition: Energy Gels, Electrolytes & Bars

The right fuel makes the difference. Our running nutrition brings together gels, chews, electrolytes, drinks and bars to support energy, hydration and recovery — with several local brands: Näak, Xact, Krono, Upika, Brix.

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The essential fuel for running

Running nutrition plays a central role in performance, endurance and recovery. Running quickly drains glycogen stores while sweat depletes water and minerals: without proper fueling, fatigue sets in and performance drops. Energy gels, electrolytes, bars and drinks form the foundation of an effective fueling strategy, in training and racing alike.

The main categories of sports nutrition

Energy gels and chews: fast energy

Compact format, rapid absorption: the fuel of intense efforts and key race moments. Discover our energy gels and chews.

Energy drinks and electrolytes: hydration that fuels

Tablets and drink mixes replace the minerals lost through sweat while delivering liquid carbohydrates — essential on long runs and in hot weather. Explore our energy drinks and electrolytes.

Energy and protein bars: lasting energy and recovery

Solid fuel for extended efforts, and the protein that supports post-run recovery. See our energy and protein bars.

Which nutrition for your kind of running?

Daily training: light electrolytes and bars. Racing: gels and chews for fast energy, paired with an energy drink. Marathon, trail and ultra: a mixed strategy combining gels, drinks, bars and purees. Golden rule: test everything in training, never on race day.

When to fuel?

Before your effort: top up your stores with a light snack or drink. During your effort: from 60 minutes on, a regular carbohydrate intake (about 30 to 60 g per hour, up to 90 g in ultras depending on tolerance) plus electrolytes. After your effort: protein and carbs within 30 minutes to kick-start recovery.

Top endurance nutrition brands, many from right here

Our selection showcases recognized Quebec and Canadian brands: Näak for ultra-endurance, Xact Nutrition for fruit bars and electrolytes, Krono for maple chews and gels, Upika for endurance drinks and Brix for pure maple energy.

Carry your fuel

Vests, belts and soft flasks keep gels and drinks within reach: explore our hydration accessories.

Frequently asked questions

When should I start fueling during a run?
Once your effort exceeds about 60 minutes. Below that, water is usually enough. Beyond it, aim for a regular intake of carbohydrates and electrolytes rather than large amounts at once.
Gel, chew or bar: which should I choose?
Gels deliver the fastest energy, ideal for racing. Chews let you split up your intake. Bars, more substantial, suit long efforts at moderate intensity. Most runners combine all three depending on the moment.
What are electrolyte tablets for?
They replace the sodium and minerals lost through sweat. Dissolved in water, they help prevent dehydration, cramps and performance drops, especially in hot weather or on efforts over an hour.
How many carbs per hour should I take?
Generally 30 to 60 g per hour for efforts of 1 to 3 hours, and up to 90 g per hour in ultras for trained athletes. Gut tolerance builds gradually with practice in training.
How do I avoid stomach issues while racing?
Test your products in training, never on race day. Take gels with a little water, split up your intake and favour simple, digestible formulas like those from our Quebec brands.
Do you carry local nutrition brands?
Yes — it's our specialty: Näak, Xact Nutrition, Krono, Upika and Brix are all Quebec or Canadian brands built for endurance sports.