Fueling Plans for Running: Half Marathon, Full Marathon or 10K Training

By Vega on May 4, 2015 , categorized in Endurance

Now that you have your half, full marathon and 10K training guides, and a general idea of what a 7-day running meal plan looks like, it’s time to talk about actually fueling the runs. First, make sure you download a training guide, and read the descriptions and intensity goal for each type of training day:

Then, pick your training day to learn how to Fuel Your Better:

Long Slow Distance (LSD) Run: Beginning of Half Marathon or 10K Training

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Get in the zone with energy to burn by drinking Vega Sport Pre-Workout Energizer 20 minutes before your long run.
  • Sustain: Since your run is likely under an hour during the first quarter of your training plan, you don’t have to worry about carrying fuel, like a Vega Sport Endurance Gel with you. However, staying hydrated is important no matter how long your run, which is why Vega Sport Electrolyte Hydrator is key.
  • Recover: After your run is when the real difference makers come in: Vega Sport Recovery Accelerator and Vega Sport Performance Protein. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including a 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. For optimal results, use Vega Sport Recovery Accelerator immediately (within 20 minutes) after training. Wait at least 20 more minutes before using Vega Sport Performance Protein, 45 to 90 minutes after your run.

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Long Slow Distance (LSD) Run: Beginning of Marathon Training

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + 1 Vega Sport Endurance Gel + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Get in the zone with energy to burn by drinking Vega Sport Pre-Workout Energizer 20 minutes before your long run.
  • Sustain: Stay hydrated by sipping on Vega Sport Electrolyte Hydrator while you run. Eat a Vega Sport Endurance Gel 45 minutes into your long run.
  • Recover: After your run is when the real difference makers come in: Vega Sport Recovery Accelerator and Vega Sport Performance Protein. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including a 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. Instead of mixing Vega Sport Performance Protein with water or almond milk after your run, consider blending into a smoothie with 1 banana, 1 tablespoon almond butter and 1 ½ cups unsweetened nut milk.

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Tempo Run

Vega Sport Sugar-Free Energizer + Vega Sport Electrolyte Hydrator + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Supplement your pre-run breakfast with Vega Sport Sugar-Free Energizer to get in the zone for only 5 calories.
  • Sustain: The only way to completely avoid mid-workout muscle burn is to avoid anaerobic activities—and there’s no way you’re going to let a little lactic acid stand between you and your next personal record. Manage lactic acid by staying adequately hydrated with Vega Sport Electrolyte Hydrator. Mid-run, bring a water bottle that contains Vega Sport Electrolyte Hydrator to help you avoid muscle burn that tempo runs can create.
  • Recover: Immediately after your workout, mix Vega Sport Recovery Accelerator with water and drink. 45 to 90 minutes post-workout enjoy Vega Sport Performance Protein in a smoothie.

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Cross-Training

Vega Sport Pre-Workout Energizer OR Vega Sport Sugar-Free Energizer + Vega Sport Performance Protein  + Vega Sport Protein Bar

  • Prepare: Depending on the length of your cross-training workout, you may want to choose Vega Sport Sugar-Free Energizer over Vega Sport Pre-Workout Energizer, to get in the zone with energy and focus, for only 5 calories. If it’s less than 30 minutes, or low-intensity, reach for Vega Sport Sugar-Free Energizer.
  • Recover: 45 to 90 minutes after your workout, drink Vega Sport Performance Protein shaken with non-dairy milk or water or blended into a smoothie. Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving, to rebuild your muscles after cross-training.

If you need a protein boost throughout the day, reach for a convenient Vega Sport Protein Bar.

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Shakeout Runs

Vega Sport Sugar-Free Energizer + Vega Sport Performance Protein

  • Prepare: Because the Shakeout Run is a shorter, less intense run in your training plan, drink Vega Sport Sugar-Free Energizer rather than Pre-Workout Energizer. It has all the functional ingredients you love in Pre-Workout Energizer, such as green tea, yerba maté, rhodiola, American ginseng, and turmeric, but it is sweetened with stevia, so each serving is only 5 calories.

Recover: Repair and rebuild your muscle after a Shakeout Run. Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving, enjoyed 45 to 90 minutes post-workout.

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Hill Repeats or Speedwork

Vega Sport Sugar-Free Energizer + Vega Sport Electrolyte Hydrator + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Get in the zone for a shorter Hill Repeat workout with Vega Sport Sugar-Free Energizer.
  • Sustain: You’re likely to build up lactic acid when reaching your max speed, so hydrate mid-workout with Vega Sport Electrolyte Hydrator.
  • Recover: Your legs will be sore after a Hill Repeat day, even if it’s only 30 minutes. Reduce your recovery time by drinking Vega Sport Recovery Accelerator and Vega Sport Performance Protein after you’ve conquered this hill. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. For optimal results, use Vega Sport Recovery Accelerator immediately (within 20 minutes) after training. Wait at least 20 more minutes before using Vega Sport Performance Protein, 45 to 90 minutes after your run.

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Long Slow Distance (LSD) Run: End of Half Marathon Training

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + 1 Vega Sport Endurance Gel + Vega Sport Recovery Accelerator + Vega Sport Performance Protein 

  • Prepare: Get in your long run zone with energy to burn thanks to Vega Sport Pre-Workout Energizer.
  • Sustain: Mid-run, sustain your energy with one Vega Sport Endurance Gel—eaten 45 minutes into your run—and hydrate with Vega Sport Electrolyte Hydrator.
  • Recover: As you reach peak mileage, you need to continue to recover as fast as possible. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. For optimal results, use Vega Sport Recovery Accelerator immediately (within 20 minutes) after training. Wait at least 20 more minutes before using Vega Sport Performance Protein, 45 to 90 minutes after your run. If you were to use only one (or two!) Vega Sport products to fuel your training, these two are your MVPs.

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Long Slow Distance (LSD) Run: End of Full Marathon Training

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + 2-3 Vega Sport Endurance Gel + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Get in your long run zone with energy to burn thanks to Vega Sport Pre-Workout Energizer.
  • Sustain: Mid-run, sustain your energy with Vega Sport Endurance Gels—eaten 45 minutes into your run, and every 45 minutes later—and hydrate with Vega Sport Electrolyte Hydrator.
  • Recover: As you reach peak mileage, you need to continue to recover as fast as possible. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. For optimal results, use Vega Sport Recovery Accelerator immediately (within 20 minutes) after training. Wait at least 20 more minutes before using Vega Sport Performance Protein, 45 to 90 minutes after your run. If you were to use only one (or two!) Vega Sport products to fuel your training, these two are your MVPs.

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Long Slow Distance (LSD) Run: End of 10K Training

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Get in your long run zone with energy to burn thanks to Vega Sport Pre-Workout Energizer.
  • Sustain: Mid-run, hydrate with Vega Sport Electrolyte Hydrator. You probably won’t need a gel at your peak mileage, but everyone has unique fueling needs, so feel free to bring one!
  • Recover: As you reach peak mileage, you need to continue to recover as fast as possible. The unique formula of Vega Sport Recovery Accelerator features 23 plant-based ingredients, including 4-to-1 ratio of carbs-to-protein, glucosamine, maca, devil’s claw, L-arginine and American ginseng, to replenish energy and electrolytes, support immune function and reduce recovery time between training.

Vega Sport Performance Protein is a complete, multisource, plant-based protein blend, with 25 grams of protein, 5,000 mg of BCAAs and 5,000 mg of glutamine per serving. For optimal results, use Vega Sport Recovery Accelerator immediately (within 20 minutes) after training. Wait at least 20 more minutes before using Vega Sport Performance Protein, 45 to 90 minutes after your run. If you were to use only one (or two!) Vega Sport products to fuel your training, these two are your MVPs.

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Race Fueling: Half Marathon

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + 1 Vega Sport Endurance Gel + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Early morning: When you’re trying to coax the pre-race butterflies to fly in formation, energy from easily digested carbs is key. A minimum of one hour before your race (or however long it takes your system to digest fully), have a light, carb-focused breakfast. Try sourdough toast topped with Vega Sport Endurance Gel in place of jam. Or a serving of Overnight Oats.
  • Prepare: Twenty minutes before your start time, get a last pre-race energy and endurance boost from a power shot—a serving of Vega Sport Pre-Workout Energizer, mixed with only 2 ounces (1/4 cup) of water.
  • Sustain: Carry 1 Vega Sport Endurance Gel and Vega Sport Electrolyte Hydrator with you if you’ve been training with them.
  • Recover: Crossing the finish line can be a whirlwind of elation, emotion, and exhaustion. After your race, it may be tempting to skip post-workout nutrition and head straight for the beer. Pack Vega Sport Recovery Accelerator and Vega Sport Performance Protein in your post-race bag and mix them with water before you head to your post-race festivities. Congratulations on a race well run!

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Race Fueling: Full Marathon

Vega Sport Pre-Workout Energizer + Vega Sport Electrolyte Hydrator + 2-3 Vega Sport Endurance Gel + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Early morning: When you’re trying to coax the pre-race butterflies to fly in formation, energy from easily digested carbs is key. A minimum of one hour before your race (or however long it takes your system to digest fully), have a light, carb-focused breakfast. Try sourdough toast topped with Vega Sport Endurance Gel in place of jam. Or a serving of Overnight Oats.
  • Prepare: Twenty minutes before your start time, get a last pre-race energy and endurance boost from a power shot—a serving of Vega Sport Pre-Workout Energizer, mixed with only 2 ounces (1/4 cup) of water.
  • Sustain: Carry 2 to 3 Vega Sport Endurance Gels and Vega Sport Electrolyte Hydrator with you if you’ve been training with them.
  • Recover: Crossing the finish line can be a whirlwind of elation, emotion, and exhaustion. After your race, it may be tempting to skip post-workout nutrition and head straight for the beer. Pack Vega Sport Recovery Accelerator and Vega Sport Performance Protein in your post-race bag and mix them with water before you head to your post-race festivities. Congratulations on a race well run!

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Race Fueling: 10K

Vega Sport Sugar-Free Energizer + Vega Sport Electrolyte Hydrator  + Vega Sport Recovery Accelerator + Vega Sport Performance Protein

  • Prepare: Twenty minutes before your start time, get a last pre-race energy and endurance boost from a power shot—a serving of Vega Sport Sugar-Free Energizer, mixed with only 2 ounces (1/4 cup) of water.
  • Sustain: Carry 1 Vega Sport Endurance Gel and Vega Sport Electrolyte Hydrator with you if you’ve been training with them.
  • Recover: Crossing the finish line can be a whirlwind of elation, emotion, and exhaustion. After your race, it may be tempting to skip post-workout nutrition and head straight for the beer. Pack Vega Sport Recovery Accelerator and Vega Sport Performance Protein in your post-race bag and mix them with water before you head to your post-race festivities. Congratulations on a race well run!

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