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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.