Running & Cycling Nutrition, Hydration & Body Health

Your go-to running and cycling specialists

The most important piece of equipment for exercise is our bodies. That’s why we stock nutrition, hydration and body products that help you look after your body and push it further. Fuel your activities with energy snacks and refreshing sports drinks designed to reduce fatigue and support hydration. Ensure your skin is protected from chafing and irritation with sweat and water resistant chafing balms and creams that offer all-day protection.

Our knowledgeable team can help you pick the ideal sports nutrition and health choices to hone your performance and reach your full potential.

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Top Tips on Nutrition for Running Training

Your type of running training will affect your nutrition choices. Finding out what works best for your body is also ideal preparation for race days.

Tailor to the type of run

Your speedy 5K run will put different demands on your body compared to a long 2-hour run, so you need to plan your diet differently too. The key thing is to adjust your carbohydrates as they are your main energy source for running.

Time snacks around your run

Planning meals and snacks around your runs will have a big impact on your running. If you’re running for more than half an hour, a snack 1 or 2 hours beforehand will ensure you’ve got enough energy. Choose something small, carb-based and easily digestible. Post-run, you need to replace carbs and protein so your muscles can start to repair.

Nutrition for long distance running

Longer runs - over 90 minutes - mean you will need to replace what you’ve used up during the run. Sports nutrition snacks like energy bars, gels or chews will keep you going strong to the end, and help your recovery afterwards.

Hydration

As soon as you begin to run you will start to dehydrate, but drinking a load of water before a run isn’t useful. You need to stay hydrated throughout your day. As with other nutrition, once you start running for more than 90 minutes, you need to be hydrating during your runs - a hydration vest can make it easier.

You lose electrolytes like sodium alongside fluid, so energy drinks, gels and sachets can help to keep these topped up. Remember that the amounts you need will probably vary through the year - review your running nutrition in hotter weather and stay safely hydrated.

Top Tips for Cycling Nutrition

It’s important to know what length of ride you’ll be doing as this can have a big impact on how you should plan your cycling nutrition.

Short rides - keep it plain

Unless you’ve done any other strenuous workout, simple water will be enough to fuel you for rides of up to about an hour. These shorter rides tend to be more intense, which makes it harder to digest food well. Prioritise hydration as you’re likely to sweat a lot during these high-intensity rides.

Medium rides

An electrolyte sports drink can help on rides over an hour, helping to replace lost sodium. You’ll need some more nutrition while cycling too, with snacks like chewables or gels that will keep your energy levels up.

Long rides

Longer rides don’t tend to be so intense, which makes it easier for your body to absorb carbohydrates. You’ll need some solid food early on for rides over 3 hours, like sandwiches or energy bars to fuel your cycling nutrition for long rides. Try not to overdo it though else you will quickly feel sluggish. You can then use other energy snacks like gels and chewables for the last 30-40% of the ride. Combine water and an electrolyte drink, with more water in hot weather.

Cycling recovery nutrition

If you’re cycling for longer than an hour, you will probably start to feel hungry shortly after your ride. For medium rides, a regular meal is all that’s needed. Ensure it’s balanced with plenty of carbohydrates, protein and fat. If you’re planning another intense session less than a day later, grab a recovery energy drink too.

When you’re cycling for over 3 hours, you will need a substantial meal within an hour of finishing. A carbohydrate drink can help if you can’t get a meal that fast. You can continue snacking to help aid muscle recovery.

Creams, balms and sun lotions are crucial to prevent skin irritation and protect your body from sun damage. Protect your skin with chafing creams and balms that can overcome the most demanding conditions. We’ve products to apply before and after your sessions, ensuring you can prevent runners rash and stop chafing when cycling. We stock products specially formulated for both men and women’s skin, so you can prevent discomfort and keep your skin hydrated and healthy.

Chafing Balms

CHAFING CREAMS, BALMS & LOTIONS

SPORTS DRINKS & DRINKING CONTAINERS

Sports drinks, bottles and hydration backpacks are essential for rehydrating you quickly and efficiently. We have a choice of carefully formulated energy drinks to replenish fluids, electrolytes, and energy lost through sweat. They can ensure your high performance is sustained on even the longest challenges. Whether you prefer a water bottle or a hydration vest, we can ensure you’re race ready.

Sports Hydration

Energy snacks like bars, gels, and chews are key parts of a nutrition plan for runners and cyclists. From weekend training to ultra marathons, they’re essential for providing a quick and efficient source of fuel before, during, and after exercise. With easily digestible carbs or additional protein, you’ll gain the extra energy and nutrition you need to sustain your body and aid recovery.

Energy Snacks

ENERGY SNACKS AND SUPPLEMENTS

Find athlete-quality running products

When you’re out running you need to know you’ve made the right decision about your clothes, shoes, nutrition and hydration, even down to having the right music to help you. That’s why it’s important to talk to people like us, we don’t just sell it, we live it!

Whether you’re looking to reach a goal or smash one, helping runners understand how they can achieve the best results is what we do. Selecting the right products isn’t just about you but also about your run too, there’s a huge difference between running to get in shape, versus preparing for a marathon. So, reach out, tell us about you and your goals. We’re here to help, and make sure you’re happy and safe, and enjoy running!