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Nutrition guide for marathon
Running a marathon is a great for a long time interval, taking your body to the limit. Nutrition, well applied, can become a great ally on the way to your dream: be it to finish it, improve your personal brand or be champion or champion. An adequate supplementation and hydration strategy will guarantee you to dispose of the nutrients, minerals and energy necessary to perform at the maximum with the minimum risk. So here we leave you an orientation of supplementation to deal with 42km.
BEFORE
- Sub-9 Energy Drink, 500ml. 2 to 3 hours before.
- 1 Bio Energy Gel With 5 min caffeine before the beginning.
DURING
- 1 Energy gel With caffeine* every 30-45 min.
- 1 or 2 Salts Electrolytes every hour
AFTER
- Recovery drink, 500ml immediately after the race.
- ISOTONIC DRINK, 500ml in the 30 'after the race.
- Night Recovery Drink, 25-50g of product mixed with 100-200ml of water or milk, 30 min before bedtime.
This recommendation is the total liquid that is ingested, including the necessary to mix drinks or drink the gels. The amount will depend on the climatic conditions, the humidity, the amount of carbohydrates ingested and the body sweating of the body. * Max 100-400mg caffeine ** Sodium 500-1000mg/h.
