Supplements and Hydration

When you are training consistently, looking after your fuel and fluids becomes more important. A balanced diet and regular drinking should always come first. This guide covers the general principles, not personal advice.

Fuelling your training

• Eat enough overall. Under-eating is one of the most common reasons training stalls or niggles appear. Regular meals built around protein, carbohydrate, fruit and vegetables cover most needs.
• Protein. Include a source of protein with each meal and after training to support muscle repair. Food is the best place to start; a protein powder is simply a convenient top-up if you struggle to get enough.
• Carbohydrate. Carbohydrate is the main fuel for running, HIIT and HYROX-style sessions. Eat a carbohydrate-based meal or snack before harder or longer sessions, and refuel afterwards.
• Longer sessions. For long runs, races and sessions lasting more than about an hour, many athletes take in some carbohydrate during the session (for example drinks, gels or chews). Practise this in training, never for the first time on race day.

Supplements

Supplements such as creatine, caffeine, beta alanine and omega 3 are widely researched and used by athletes. Whether they suit you, and how much to take, depends on your health, body, goals and any medication you take. Edge does not recommend doses. If you are considering a supplement, speak to a registered dietitian or sports nutritionist first, and choose products that are batch tested for sport.

Hydration

• Through the day: drink regularly, little and often. Pale yellow urine is a simple guide that you are well hydrated.
• Before training: start sessions hydrated rather than drinking a lot just before you begin.
• During training: for longer or hotter sessions, sip fluids as you go. If you sweat heavily, a drink containing electrolytes (especially sodium) can help.
• After training: rehydrate and keep sipping through the rest of the day, alongside your recovery meal.
• Heat and humidity increase how much you need, so plan for it.

Important

Edge does not provide individual nutrition advice. This guide is for general education only. If you have specific dietary needs, a health condition or questions about supplements, speak to a registered dietitian, sports nutritionist or medical professional.