Endurance drinks for running

Before, during, after: a drink for every phase

Each endurance drink is suited for a specific moment. The preparation drink, taken in small amounts in the days leading up to a long event and until the start, tops up glycogen stores and helps you arrive hydrated at the starting line. The effort drink provides water, carbohydrates, and minerals during the race to delay fatigue. The recovery drink, taken within the hour after finishing, combines carbohydrates and proteins to recharge your muscles with energy and kickstart the repair of the stressed fibers.

Other nutrition

The endurance nutrition also includes:

• Gels.

All the endurance nutrition is gathered on the endurance page.

Isotonic, carbohydrates, and sodium: the right concentration

An isotonic effort drink has a concentration close to that of blood, allowing the intestine to absorb it quickly. It generally contains between sixty and eighty grams of carbohydrates per litre, often a mix of maltodextrin, glucose, and fructose: these sugars use different transporters, which increases the amount that can be absorbed per hour during long efforts. Sodium, lost in large quantities through sweat, helps the body retain water and maintains thirst. In high heat, a more diluted drink, known as hypotonic, prioritises hydration.

Testing your drink and sticking to the dosage

An endurance drink should be tested during training, never for the first time on race day: each digestive system tolerates sugars and flavours differently. The dosage indicated should be followed, measuring the powder and the volume of water: a drink that’s too concentrated can slow down stomach emptying and cause bloating and nausea. For events lasting several hours, alternating two flavours, or a neutral drink and a flavoured drink, prevents taste fatigue which leads to drinking less. You should also find out about the drink served at the event's aid stations, so you can try it beforehand.

Special offers

Good deals can also be found in special offers, promotions, clearance, sales, and Black Friday. The new arrivals showcase the latest collections, and items shipped within 24h are prepared and sent within 24 hours. The highlights of the year follow a stable order: the Black Friday in late autumn, the end of year holidays, the winter sales, the French Days in spring, followed by the summer sales and the back-to-school period.

Frequently Asked Questions

How much should you drink per hour of running?

Generally, you aim for four hundred to eight hundred millilitres per hour, in small regular sips, adjusting for heat and your sweating. Weighing yourself before and after a long outing helps you understand your actual losses.

Is water enough for a one-hour outing?

For a moderate effort of less than an hour, water is usually sufficient. Beyond that, or in high heat, an effort drink provides the carbohydrates and sodium that water alone does not supply, helping delay fatigue.

What is hyponatremia?

It is an abnormal drop in sodium in the blood caused by an excess of pure water consumed during a very long effort. It manifests through nausea, headaches, and confusion: a salty drink and hydration guided by thirst can prevent it.

How to choose a recovery drink?

You choose one that is rich in carbohydrates, with some protein, often in a ratio of three or four to one, to replenish glycogen and help muscle fibers repair. It is consumed with water within the hour after the effort.

Can an effort drink contain caffeine?

Some formulas add it for the end of the race, where it helps fight fatigue and maintain concentration. These should be reserved for the last hours of a long event, after trying them during training, as caffeine can upset the stomach.