Sports Nutrition

To perform well in endurance sports like running, trail-running, or hiking, adopting a tailored diet is important. Even amateur athletes can't rely on a standard diet since energy losses induced by physical effort must be well compensated.

While it won't guarantee record-breaking performances, proper sports nutrition helps prevent fatigue, reduces the risk of injury, and improves recovery. On the other hand, poor dietary choices can compromise your goals. Fuel with i-Run to optimize your sports nutrition and boost your performance, no matter your level.

Which food should you prioritise?

To sustain your efforts and stay in shape over the long term, some foods are particularly recommended:

• Fruits: Citrus fruits and bananas (high in potassium and great for recovery), berries (low in calories and rich in antioxidants).

• Vegetables: Lentils, chickpeas, and seeds like quinoa or buckwheat are excellent sources of plant-based protein, fiber, and minerals.

• Lean meats: Turkey and chicken help maintain muscle mass and provide essential vitamins.

• Dairy: Yogurt and cheese (in moderation) are useful for recovery thanks to their calcium and protein content.

• Eggs and Omega-3 sources: Rich in amino acids and essential vitamins, they are important for muscle regeneration.

Sports nutrition products to support your training

Daily food intake lays the foundation, but it can be complemented with products tailored to your sport and goals.

Energy Bars

Convenient and easy to carry during your run, they provide carbs for quick energy or proteins for muscle recovery, depending on the type of bar. They are available in different flavors to suit your tastes.

Sports Drinks

There are 3 main types of sports drinks:

• Isotonic drinks: ideal before or during endurance efforts (over 1h30); they support hydration and supply essential minerals.

• Pre-workout drinks: Designed for strength-based sports like weight training or CrossFit, these help boost energy, focus, and reduce fatigue.

• Recovery drinks: Protein-rich formulas to help rebuild muscle fibers post-workout.

Sports Supplements

Sports supplements address specific needs:

• BCAA/EAA for muscle building and recovery.
• Creatine for power and explosive strength.
• Electrolytes, vitamins, fat burners, or natural ingredients like spirulina, magnesium, or royal jelly.

Energy Gels

Packed with carbs, minerals, vitamins, and sometimes caffeine, these energy boosters are easy to carry and perfect for long or intense efforts.

Packs & Bundles

Our curated sets include gels, bars, and hydration tablets to help you tackle any challenge like a marathon, trail runs, and more. Great for discovering new products or saving money with bulk deals.

Fuel at the right time: Before, During and After your workout

Before exercise:

A carb-rich meal (for endurance) or protein-heavy (for strength training) is essential. Spirulina can help enhance resistance, and pre-workout supplements boost energy, focus, and power. Isotonic drinks are also recommended.

During exercise:

For long sessions (running, trail, triathlon, marathon...), consider:

• Vitamins and minerals for optimal body function.
• Proteins to support muscle tissue.
• Electrolytes to compensate for sweat-related losses.

After Exercise:

• Amino acids (BCAA, EAA) and proteins are key for muscle repair. They reduce soreness, support rebuilding, and ensure faster, more efficient recovery.

Sports Nutrition: A game-changer for your progress

Adopting a smart nutrition strategy means maximizing your physical potential, reducing fatigue, and speeding up recovery.

At i-Run, we have everything for your sports goals, whether you're a runner, a trail runner, hiker or a fitness lover. Fuel up with a complete range of sports nutrition, tried, tested and approved by our team of passionate athletes. Identify your needs, browse our selection, and find the right fit to help you perform with confidence and reach new heights. 

Ready to fuel your training? Shop our full range of sports nutrition and find the right products to match your performance.