Before

Breakfast may truly be the most important meal, particularly for athletes. For road runners, have a familiar breakfast 3-4 hours before your run. To avoid gastrointestinal discomfort, avoid excess fiber, fat or protein. This means focus on fueling your glycogen stores by having a carb-rich meal!

Nearer to your run, you can drink plain water or have a Naak ULTRA Energy Bar or Energy Waffle an hour before you start. This will fuel you early during your run.

The ideal ratio for long lasting energy

1-2 hours before exercising

Product recommendations for before

Energy Bar

Variety Pack

From $12.00

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4 Bars - $2.99 / Bar
12 Bars - $2.92 / Bar
24 Bars - $2.62 / Bar
36 Bars - $2.50 / Bar

Energy Bar

Peanut Butter & Chocolate

From $12.00

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4 Bars - $2.99 / Bar
1 Box - $2.91 / Bar
2 Boxes - $2.62 / Bar
3 Boxes - $2.50 / Bar

Energy Bar

Banana & Chocolate

From $12.00

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4 Bars - $2.99 / Bar
12 Bars - $2.92 / Bar
24 Bars - $2.62 / Bar
36 Bars - $2.50 / Bar

Energy Bar

Berrries & Nuts

From $12.00

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4 Bars - $2.99 / Bar
12 Bars - $2.92 / Bar
24 Bars - $2.62 / Bar
36 Bars - $2.50 / Bar

During

During your run, focus on hydration and CHO intake. Aim to drink 450-750 mL of water per hour and 500-700 mg of sodium per liter of fluid. For your carbs intake, the general rule is 30-60g per hour. If your run is low to moderate intensity and lasts 4-5 hours, target the lower end of the range. If your run is high intensity, target the higher end.

If you prefer a solid form of electrolytes and a great source of carbs, try our ULTRA Energy Bars!

The ideal ratio for long lasting energy

30-60g of Carbs / Hour

Product recommendations for during

Energy Waffle

Chocolate

From $24.00

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1 Box - $1.99 / Waffle
2 Boxes - $1.79 / Waffle
3 Boxes - $1.69 / Waffle

Energy Waffle

Maple Syrup

From $24.00

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1 Box - $1.99 / Waffle
2 Boxes - $1.79 / Waffle
3 Boxes - $1.69 / Waffle

Energy Waffle

Salted Caramel

From $24.00

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12 Waffles - $1.99 / Waffle
24 Waffles - $1.79 / Waffle
36 waffles - $1.69 / Waffle

Energy Waffle

Vanilla

From $24.00

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12 Waffles - $1.99 / Waffle
24 Waffles - $1.79 / Waffle
36 Waffles - $1.69 / Waffle

After

Your post-run nutrition should contain moderate carbs and plenty of protein, fluids and electrolytes to target: 1) refueling glycogen stores, 2) rebuilding micro-torn muscle tissue, and 3) rehydration.

If you prefer liquid fuel, you can reach for Naak ULTRA Recovery Protein Powder for a dose of complete protein, branched chain amino acids (BCAAs) and complex sugars. Shake one up 20 minutes after your run to kick start your recovery process!