Collection: Running Nutrition

1 x 500ml Perple Sports Drink, in the 30 minutes before you start, will be perfect for you. You'll have all the energy and hydration you need for 60 to 90 minutes.

If you’re a sprinter and your warm-ups together with your heats are around an hour, sipping on 1 x 500ml Perple Sports Drink, during warm ups, and pre-event, will keep you at your peak.

Or, if the total time you are in competition, during the day, is 2 hours, consume 2 x 500ml Perple Sports Drinks throughout your day.

For training lasting 1 to 2 hours, you’ll need 1 or 2 x 500ml Perple Sports Drinks, depending on intensity.

If you are targeting a time of around two hours for your half: 100ml of Perple Endurance Mix added to at least 400ml water, to make a 500ml drink, in either of a Perple soft flask or bottle. Consume through your 2 hours of activity.

Top Tip 1: If you’re a heavier sweater or in a hot climate, simply mix with more water. For example, add 50ml concentrate to 300ml of water, to make a 350ml drink, for each hour. But, as a general rule, never consume more than 800ml of any fluid in any 1 hour.

Top Tip 2: If you run with a vest, belt, or ride with multiple bottle cages, a backpack, or pocket cycle-shirt, always take a reserve 200ml pack of Perple Endurance Mix, and a spare Perple soft flask / bottle of water. Because, if you’re flagging in that 3rd hour, but want to push on, you can always take another 50ml hit of Perple, mixed with at least 200ml of water. Meaning, you would have doubled your dose, in that 3rd hour to 100ml Perple Endurance Mix, mixed with 400ml of water.

If you are targeting a 4 hour road marathon: You’re going to need 2 x 200ml packs of Perple Endurance Mix, a Perple 500ml soft flask or bottle, and a running belt/vest. That’s 8 x 50ml portions. Mix 100ml, with 400ml water in a flask / bottle, to make a 500ml drink. It’s with you at the start, and consume during your first hour. Hold your remaining Perple Endurance Mix portions in a running belt / vest, ready to mix the same again, to make another 500ml drink at a water station, one hour into the race. To then consume in that 2nd hour. Repeat for every subsequent hour.Top Tip 1: If you’re a heavier sweater or in a hot climate, simply mix Perple Endurance Mix with more water, but as a general rule, never consume more than 800ml of any fluid, in any one hour.Top Tip 2: If you run with a vest, you could make ready 2 x 500ml soft flasks to cover you for the first 2 hours, meaning you only have to stop at 1 water station, to make a further 2 x 500ml mixes, for the second half of the marathon.