Runners Sports Nutrition by FastandUp
Free Shipping on Orders above INR. 750

RUNNER'S NUTRITION

Nutrition plays a key role in supporting all aspects of running, including daily targets, weekly mileage, races, recovery and training adaptations, etc.

The main goals of performance Running nutrition are:

Training

Nutrition for training should be based on the desired training effect. To prepare for this you should practice your race-day nutrition strategies in training. These should be done with a well-designed training week including the following sessions:


The high-intensity intervals and hill sessions will be carbohydrate dependent. Depending on the timing of this session, including a carbohydrate source with your meals during the day and topping up with a 30g Fast&Up Energy gel just before the activity is advised. Whereas easy miles and recovery runs can be fuelled using our own body fat stores, before breakfast is a good time to cover these runs. Having a Fast & up Activate pre run drink before you get out can lower the perception of effort and make the session feel easier. It is important to have a food and supplements plan going into your chosen race and testing this out in training with one 'train as you race' session per week is essential for the following reasons:

Pre-run meal: Breakfast is an important the day of your event, to top up energy stores and ensure you are fully fuelled for the start line. Breakfast should be 2-3 hours before the start to allow for full digestion and prevent any chances of gastrointestinal distress while riding. Test your race-day meals in training to ensure it works for you. And just before you start the run, consume Fast&Up Activate pre workout drink

During the run: Your body uses carbohydrates as a source of energy faster in the runs, therefore, consuming easy digestible carbohydrates as you go is key. Aim to take in 30 g of carbohydrate Fast & Up energy gel per 30mins. Fuelling should be in the start- if you wait until you are tired to start eating this is often too late.

Hydration: Your fluid requirements will be dependent on sweat rate, aim not to lose greater than 1-2% body mass as a result of sweat loss. With that a lot nutrients are lost and so to replenish it all Fast&Up Reload is a hypotonic effervescent hydration supplement during the run for instant hydration and electrolyte replenishment for your body with the right combination of electrolytes, antioxidant, carbohydrates and vitamins.

Recovery: Hard racing depletes muscle glycogen stores and amino acids, causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on both carbohydrate and amino acids intake to replenish muscle glycogen and repair muscle damage. Fluid and electrolytes should be provided to aid rehydration. And so to replenish it all back, instant post workout muscle essential 20 amino acids recovery drink


PRE-TRAINING MEAL

Hydration: Start the run in a hydrated state. Drink 250 ml of Fast&Up Activate effervescent pre-run drink to activate the blood flow to the muscles.
Energy: Your pre-run meal should be at least 2-3 hours prior to have a good flow of energy.

Recovery: Ensure that you rest well between the sessions as adaptations take place. Overtraining is common in endurance athletes. Aim to get the same amount of sleep throughout your training period.

During your run

Hydration: Work out how much you are sweating (per hour) and try not to lose more than 1% of your body mass through sweat loss. Include Fast&Up Reload drink to stay hydrated, energized and focused in the run.

Energy: Aim for 30 g of carbohydrate per 30mins from Fast & Up energy gel throughout the run.


Post-Training

Hydration: For rehydration, aim to replace 150% of the fluid volume lost during the run by weighing. Consume Fast&Up Recover drink to replenish the 20amino acids and electrolytes.

Energy: Carbohydrate is one of the key nutrients in recovery as we will have used energy during the run. Include a carbohydrate source in your post-run meals.

Recovery: Kick-start the recovery process with a carbohydrate-protein meal with Fast & Up Recover drink.


PRE RACE DAY
To maximize the storage, carbohydrate intake can be increased in the 24-48 hours before race-day. To do this, increase the carbohydrate with each meal, use carbohydrate snacks between meals and drink carbohydrate drinks during the day.
Breakfast: Oat meal with fruit bowl and eggs white.

Mid-morning: Handful of dry fruits and nuts

Lunch: Chicken/ Cottage cheese sandwiches with salad.

Afternoon: 500ml Fast&Up reload + Caffeine electrolyte drink.

Snack: Peanuts and fruit bowl 

Dinner: Chicken pasta with veggies.


RACE DAY

Breakfast: Have a normal race day oat meal with a fruit

Hydration: Start with enough water from the start of the day and pre-run too.

Snacking: A pre-race snack can be used as a final carbohydrate source, have a fruit bowl.

Goal should be on hydration and energy during the race.

Hydration: Aim not to lose more water via sweat loss. Consume at least Fast&Up reload 500 ml of fluid per hour depending on sweat rate, temperature and humidity.

Energy: Aim for 30 g of carbohydrate per 30mins. Alongside fluid intake, an hour of fuel could be Fast&Up Energy Caffeine gels.

Racing depletes muscle glycogen stores, amino acids and causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on carbohydrates, protein and water. Fast & Up recovery effervescent drink can be used within 30 minutes of finishing a race to provide carbohydrates and protein to kick-start the recovery process. Follow the below points for your post-race recovery:

Fast&Up 5K Training Bundle for Running

Price: INR 1414 1315

  • Fast&Up 5K Bundle is perfect for those training for their run. 
  •  5k Bundle includes a complete range of nutrition essentials which to fuel your run with 1 Activate pre-workout drink, 1 Reload electrolytes, 1 Recover post-workout drink along with 1 FREE energy gel sachets. 
  •  5K Run requires stamina and endurance. The 5K Bundle is perfect for runners.

Fast&Up 10K Training Bundle for Running

Price: INR 1728 1530

  • 10k Bundle includes a complete range of nutrition essentials which to fuel your run with 1 Activate pre-workout drink, 2 Reload berry hydration, 1 Recover post-workout recovery drink along with 2 energy gel sachets FREE. 
  • Energizing the muscles to initiate a run is important. This is promoted by essential active nutrients along with amino acids such as L-arginine and L-carnitine present in Activate pre-workout drink which helps in giving a strong start. 
  • Continuous running can lead to profound sweating which causes loss of electrolytes leading to exhaustion. Reload helps in replenishing lost electrolytes with vitamins and minerals for an uninterrupted 10k Run. 
  •  Instant energy gel in easy to carry portable sachets fuels your run with quick sips of energy gel containing maltodextrin and caffeine to prevent exhaustion and re energizes you instantly. Recover post workout drink recovers you from the lost energy with 20 vegetarian amino acids and essential muscle recovery complex. 
  • This 10k bundles is a must have essential for runners for both training as well as to stay hydrated and energised on the run.

Fast&Up Half Marathon Bundle

Price: INR 5540 5045

  •  Half Marathon Bundle includes nutrition essentials which to fuel your run with 2 Activate pre-workout drink, 3 Reload berry hydration, 1 Recover post-workout recovery drink along with 1 energy gel Pack of 5 sachets FREE. 
  •  Energizing the muscles to initiate a run is important. This is promoted by essential active nutrients along with amino acids such as L-arginine and L-carnitine present in Activate pre-workout drink which helps in giving a strong start. 
  • Continuous running can lead to profound sweating which causes loss of electrolytes leading to exhaustion. Reload helps in replenishing lost electrolytes with vitamins and minerals for an uninterrupted half marathon Run. 
  • Instant energy gel in easy to carry portable sachets fuels your run with quick sips of energy gel containing maltodextrin and caffeine to prevent exhaustion and reenergizes you instantly. 
  •  BCAA is necessary for training of half marathon running as it fuel your run with necessary amino acid and muscle activation boosters which energizes the muscles. BCAA is easily absorbed by the body.
  •  Half marathon uses up considerable stamina and endurance leading to muscle soreness this is countered by Recover post workout drink which recovers you from the lost energy with 20 vegetarian amino acids and essential muscle recovery complex. 

Fast&Up Full Marathon Bundle

Price: INR 7320 6530

  • Full Marathon Bundle includes nutrition essentials that help in powering your run with 2 Activate pre-workout drink, 3 Reload berry hydration, 3 Energy gel Pack of 5 sachets, 1 BCAA, 1 Recover post-workout drink along with 1 FREE Recover tube. 
  • Energizing the muscles to initiate a run is important. This is promoted by essential active nutrients along with amino acids such as L-arginine and L-carnitine present in Activate pre-workout drink which helps in giving a strong start. 
  •  Continuous running can lead to profound sweating which causes loss of electrolytes leading to exhaustion. Reload helps in replenishing lost electrolytes with vitamins and minerals for an uninterrupted full marathon Run. 
  •  Instant energy gel in easy to carry portable sachets fuels your run with quick sips of energy gel containing maltodextrin and caffeine to prevent exhaustion and reenergizes you instantly. 
  • BCAA is necessary for training of full marathon running as it fuel your run with necessary amino acid and muscle activation boosters which energizes the muscles. BCAA is easily absorbed by the body. Recover post workout drink recovers you from the lost energy with 20 vegetarian amino acids and essential muscle recovery complex. 
  • This bundle serves best for Full marathon enthusiasts in both training as well to stay energised during the run for excellent performance. 

Fast&Up Ultimate Workout Bundle - 20 Workouts

Price: INR 1840 1472

  • The Ultimate Workout Bundle will power your 20 workouts. 
  • Fast&Up Ultimate Workout bundle consists of 2 tubes of pre-workout Activate (10 tablets each), 2 tubes of Reload hydration electrolyte drink (20 tablets each) and 1 tube of post-workout Recover with 20 amino acids (20 tablets). 
  • Fast&Up Activate is to be consumed about 30 minutes prior to a workout session and Reload helps best when consumed during a workout while Recover is to be consumed within 30 minutes after your workout. All are effervescent tablets. Drop 1 tablet in 250 ml of water, wait for it is dissolve completely and drink. 
  •  Fast&Up Workout Bundle is apt for those who workout often and want to make their workouts more powerful. 

Fast&Up Instant Energy Bundle for Runners

Price: INR 1490 1180

  • Reload Caffeine Instant energy drink contains essential electrolytes required for hydration during any activity.
  • Contains 30mg Caffeine to give additional energy boost.
  • Improves alertness and focus which helps in enhancing performance. Prevents Fatigue, muscle cramps and reduces muscle soreness. Effervescent tablets are banned substance free and causes no gastric discomfort.
  •  Activate pre-workout nutrition contains essential active nutrients along with amino acids such as L-arginine and L-carnitine present in Activate pre-workout drink which helps in giving a strong start to your routine. 
  •  How To Use – Drop 1 tablet in 250 ml of water, allow it to Dissolve completely and Drink.
  •  This bundle is best for runners, cyclist or individuals involved in sports like cricket, football etc as well as individuals to stay hydrated and energized for daily routine. 
Cash On Delivery Payment Mode is not avaliable for Orders below INR.500
Cash On Delivery Payment Mode is not avaliable for Orders below INR.500