800m - 5km Race Diet Advice

800m - 5km Race Diet Advice

Learn about Nutrition

Whether your starting out with your first 5km race or pushing for that new pb, it is important that you learn about the importance of nutrition for performance. Although you might be running a shorter distance, nutrition can still have a huge impact and getting the right nutrients will help you to succeed in whatever goals you have.

Get the right balance

To complement your training, it is important that you get the right balance of nutrients in your everyday diet. In general, you should be aiming for a 'healthy balanced diet' which consists of carbohydrates, protein, healthy fats and plenty of vitamins and minerals. Is it also important that you tailor your diet to your training schedule. For example on training days, make sure you eat enough carbohydrate to fuel your training.

Preparation for a race

In the build up to a race, it is important that you don't try anything new. Stick to meals that you’ve had plenty of times in training to minimise any adverse side effects. For longer races around 5km, ensure you eat enough carbohydrate to provide you with all the fuel you'll need for your race. As you start to get more serious and push for new pb's, learn about the benefits of supplementation for fast paced running events.

How the advice is built up

How the advice is built up

Each athlete has its own requirements based on its goals, current physique, experience with sports nutrition and specific complaints.
Besides these personal influences, there are similarities we found across our innovation teams like Global Sports Communication and all the amature half marathon runners we involved in our product testings.
Based on these findings, we created 2 levels of advice:

  • Essential advice: which is recommended for each half marathon runner no matter which level or personal needs. 
  • Advanced advice: made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.
Daily support

Daily nutrition support for runners

Support

Regular exercise increases the need for vitamins and minerals. Supplementation is a convenient way to consume essential nutrients and is highly recommended.

Magnesium 2000 AA
  • Contributes to normal functioning of the muscle and to a reduction of fatigue
  • Amino acid (AA) chelated mineral for better absorption
  • Delicious orange flavour

Usage: 4 weeks in advance, 1 tablet per day in 200 ml water.

Multimax
  • High dose of vitamins, minerals and trace elements.
  • Balanced composition for athletes
  • Amino acid (AA) chelated minerals for better absorption

Usage: 4 weeks in advance, 2 tablets a day.

Before

What to eat and drink before a training

Energy Bar
  • With carbohydrates for a prolonged fuelling
  • Can be used as a snack rich in carbohydrates
  • Low in fat and fibre and therefore easy to digest

Usage: 1 Energy Bar up to 60 minutes in advance

During

How to make sure you fuel up during a race

Performance in prolonged exercise is reliant on the availability of muscle glycogen and therefore it can be important to take on carbohydrates during exercise to replenish fuel stores. If no carbohydrates were consumed during prolonged or intense efforts, muscle glycogen stores would be depleted after ~90min. The amount of carbohydrate you should take during exercise depends on the length of the session or event.

  • Exercises < 1 h(15): not necessary to consume carbohydrates during exercise .
  • Exercises 1-2 h: 30 g carbohydrates per hour exercise.
  • Exercises 2-3 h: 60 g carbohydrates per hour exercise.
  • Exercises >2.5-3 h: up to 9 0g carbohydrates per hour exercise.
Isotonic
  • Ideal isotonic thirst-quencher
  • For optimal hydration (electrolytes & fluid) and fuelling (carbohydrates)
  • PH-neutral for better stomach tolerance

Nutritional Energy Gel
  • Unique tri-phase sugar combination
  • Quick energy boost (after approx. 10 min.)
  • Also a prolonged effect

Training Day

How to recover after a training or race

Recovery Shake
  • With high-quality proteins for fast recovery 2
  • With ‘fast’ sugars for optimal replenishment of muscle glycogen
  • Rich in vitamins
  • Alternative: Recovery Sport Bar + 500 ml water

Usage: Immediately after exercise

Competition Day

Advanced plan

Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.

Carbo-Gy
  • Balanced energy drink that supplies carbohydrates in high doses
  • Added vitamins (B1 and B2) which support energy production
  • 24h before race: Aim to ingest up to 10g carbs / kg body weight / day
  • Evening before or morning of the race:70g in 500ml of water

Ginseng & Guarana Energy Gel
  • Energy gel with natural caffeine + vitamin C for an extra energy boost 3
  • 1 gel / h exercise

Chondro Gluco

  • For a good functioning of the joints
  • 1 tablet / day for 4 weeks

Beta Alanine Slow Release
  • When practising sports at a high intensity for a longer period
  • Loading phase: min 4 weeks before peak performance 3.2 g / day (2x2 tablets)

HMB
  • With protein, reducing muscle breakdown, support muscle building after exercise and accelerate muscle recovery
  • 2 tablets in the morning, 2 tablets in the evening for at least 2 weeks

High Protein Shake
  • With high quality proteins for optimal muscle growth
  • > 95% pure Whey Isolate
  • No carbs, fat and salt added
  • Ideal during preparation or to support weight control

The nutritional and supplementation advice on this website is based on today’s publicly available scientific information. Please note these recommendations are not completely individualised. Despite our care to always be aware of the changing scientific knowledge in the field of nutrition and food supplements the product information provided is not intended nor is it implied to be a substitute for professional nutritional or medical advice, diagnosis or treatment. Always seek the advice of your nutritionist or other qualified healthcare professional prior to starting any new product or supplement or with any questions you may have regarding a medical condition. Etixx assumes no liability for the information and data contained in the service or arising out of reliance on any recommendation made by the site. Therefore, we can’t take any responsibility for the accuracy of the content.