Running

The physique of runners is very different depending on the type of running they prefer:
• sprinters (100m, 200m and 400m) need to develop maximum power in a very short time, therefore they have very large muscle masses, so much so that they resemble body builders more than runners;
• the prototype of the endurance athlete, however, is represented by the Kenyan, i.e. a lean and slender athlete with very long and thin muscle fibres.

This physical difference is mainly given by the energetic substrates used during the effort:
1. fast running is a purely anaerobic activity (alactic or lactacid, i.e. with or without the production of lactic acid depending on the duration) and uses ATP and glycogen, the reserve carbohydrate contained in the muscles and liver, as energy sources;
2. Endurance running is, however, an aerobic exercise and uses both carbohydrates and fats as an energy source.

Although our body is a perfect machine, we must TRAIN it to use fats.
During the race, it will prefer carbohydrates as an energy source first, then proteins and only lastly lipids. This is because, although a higher quantity of energy is obtained from a molecule of fat than one from carbohydrates or proteins (about 8 kcal per gram versus 4 kcal per gram), a decidedly greater caloric expenditure is required to synthesize it. During effort, however, we need to have immediate energy to be able to continue running, for this reason our body will prefer to remove an amino acid from the muscles and use it for energy purposes, rather than using further energy to synthesize a fat molecule.

Training and correct supplementation are therefore necessary to ensure we have the right nutrients to finish our race in the best possible way, whether it is the target race of the season or a race with friends.

When you have the opportunity to have a water bottle with you:

Bottle: water + 1 or 2 scoops of Sprintade® HYDRO to be used for normal hydration and when taking supplements or bars or, in any case, sources of carbohydrates;

•In races or training within 60-75′: Breakfast then Sprintade® PROTEIN BAR approximately 2h before.
20-30 minutes before departure take: Sprintade® COMPLETE ENERGY or Sprintade® ATP BOOSTER. With its composition it is able to provide an excellent mix of useful nutrients to best face a performance of this level.
At the end of the race, for better hydrosaline recovery, take a glass of Sprintade® HYDRO together with Sprintade® COMPLETE AMINO and a handful of dried fruit (apricots, dates, raisins)

Bottle: water + 1 or 2 scoops of Sprintade® HYDRO to be used for normal hydration and when taking supplements or bars or, in any case, sources of carbohydrates;

In races or training sessions over 90′: Breakfast then Sprintade® PROTEIN BAR approximately 2 hours before; 20-30 minutesbefore departure take: COMPLETE ENERGY Sprintade® ATP BOOSTER. After 45′ take ATP Booster 3.0 alternating it with ATP Booster every 45′. At the end of the race, for better hydrosaline recovery, take Mineral Salts together with Sprintade® BCAA 4:1:1, Sprintade® WPC and a handful of dried fruit (apricots, dates, raisins).

At the refreshment points: always hydrate and, if desired, drink an extra glass of salt or cola. If you are unable to digest during the race, YOU TRAIN to digest-assimilate in training by simulating supplies and refreshments.

Bottle: water + 1 or 2 scoops of Sprintade® HYDRO to be used for normal hydration and when taking supplements or bars or, in any case, sources of carbohydrates;

Marathons and Ultraendurance events lasting more than 4 hours: In this case you can also resort to solid food: eat at least every hour (cereal or energy bars puffed with home-made dates and raisins, white bread or seeds – wholemeal (medium GI, because heart beats are lower, VO2 max around 60%) with coconut oil (MCT, fats with metabolic action similar to carbohydrates) and gomasio or wholemeal salt (focus on sodium), savory sandwiches with cold cuts ( with reference to supplementation, 30′ between one solid meal and another, take Sprintade® ATP BOOSTER 3.0 alternating it, every 45′, with Sprintade® ATP BOOSTER or ISOTONIC GEL.

Dedicate yourself to recovery with Sprintade® BCAA 4:1:1, protein, indulging in a large meal within an hour.