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The best marathon supplements
The marathon is a background test of athletics that consists in traveling a distance of 42,195 km. Without a doubt it is an epic test, for many a challenge. There are numerous athletes who face it, from elite athletes that are around 2h10’-2h30 ’, trained athletes seeking to download from 3h or simply athletes looking to finish the test, even with sections walking, covering the distance in 5 hours.
It is clear that both training demands and competition demands are not the same for these types of corridors. Therefore in this article we will try to summarize which are the best supplements, basic and advanced, to prepare a marathon.
How to choose sports supplements for marathon?
An athlete who is willing to prepare a marathon must be clear that there are a number of supplements that can use the day of the competition to maximize their performance, and therefore these must be previously tested in training and secondary competitions to ensure that they feel good and do not cause any problem.
But in addition, the marathon has at his disposal another series of products that can help him in the day to work, so that they are more effective, recover better and can assimilate a greater workload.
Power your performance and reach your goals with our sports supplement store. Discover the best options to improve in each marathon.
What types of supplements are the best for training a marathon
Within the large number of supplements that can be used as support for the preparation of a marathon, there is a group of supplements that are considered basic and essential. These are the supply of liquids, mineral salts and energy in the form of carbohydrates. In addition, this type of supplementation will also be used in competition, so it is convenient to adjust the dose and the type of product during training, to be completely familiar with them for the day of the competition.
Liquids
300-600 ml / hour intake, depending on climatic conditions. Given the difficulty of having liquid while running, strategies such as carrying drums with liquid to the athletics or training track, carrying in the hand or in a specific bidon belt for runners, or the idyllic case of having a person accompanying in a bike and can offer liquid on demand.
Carbohydrates
Fundamental for long -term or short -term training, but high intensity. The recommended use guidelines are 30-60 grams of carbohydrates per hour. It is advisable to start with low quantities, and as it tolerate well, increase the amount, even reaching 90 grams. Of course, this would be more oriented to high -level athletes.
To meet these carbohydrate needs, the use of gels or isotonic energy drink is recommended, which will also help the athlete's hydration. The choice of one product or another will depend on the preferences of the marathon and the climatic conditions, being in cold conditions more recommended the use of gels and in hot conditions energy drinks to avoid dehydrations.
Mineral salts
To avoid muscle cramps and problems associated with dehydration, it is recommended to use mineral salts, especially sodium, potassium and magnesium. This can be done in three different ways: with salts, with isotonic drink (which also contains carbohydrates) or with drinks enriched with mineral salts such as hydrazero.
Specific supplements for important, intense or competition rhythm simulation are:
Caffeine
The recommended doses and according to individual tolerance range from 1 to 5 mg of caffeine per kg of weight, always being recommended to start with low doses.
Caffeine can be found in capsules or in some gels that are used for training itself.
Pre workout
It helps improve performance and optimize training session based on its components. All information related to this product is completely detailed here.
Other recommended supplements for day to day are:
Protein
To favor daily recovery, the Protein consumption regularly. Therefore, the use of Whey Protein is recommended at breakfasts or before bedtime.
Sometimes where the immune system can be affected, such as winter times, competitive periods or high training periods, it is recommended to intake probiotics and/or products that enhance the immune system. Thus, a product that can perform the double function of stimulating the immune system and providing protein can be immune K Weeks.
Recovery Drink
As a recuperator to take them quickly after training / competition, when the intake of a meal is not viable. It is quite recommended since it provides a mixture of carbohydrates and proteins, in addition to being an easy preparation and transport product.
Antioxidants
Its supplementation can be recommended in competitive periods, although preferable to look for it through natural foods such as red fruits, fruits and vegetables.
Finally, in case of deficit and under medical supervision or a specialist, there are two supplements that are very important for the background corridor and that it is quite frequent to find deficiencies, these supplements would be iron and vitamin D.
Marathon Day supplements
The day of competition, without a doubt it is the most important. It makes no sense to use at this time any supplement that has not been previously tested, or use known supplements, but in different doses.
For this day, key supplements are:
- Liquids
- Mineral salts
- Carbohydrates
- Caffeine (if the athlete is tolerated and feels good)
And optional a Pre workout In the 30 ’prior to the exit, to help in the second half of the marathon, if it is tolerated well.
It is very important to plan well when they are going to proceed to the intake of each supplement, so it is advisable to maintain the strategies proven during training and match them with the supplies.
For example, if 60 grams of carbohydrates are going to be used at the time, as this can be approximately a gel every 20 ’. In this way, it will coincide with the supply of the km “x” depending on the career rhythm, to be able to ingest it with water during that supply.
If there is talk of a professional athlete with the possibility of having personalized provisioning at the tables enabled for it, then you can choose gels or isotonic drink. according to their preferences and leave them previously prepared, adjusting the necessary amounts per hour of carbohydrates and carbohydrates.
Regarding the caffeine, it is convenient to know that its peak is obtained in blood at 30-45 minutes of its intake and last another 45 minutes, this key information being to define the timing of caffeine use or when to take a redosis again. With this and knowing the total dose, you can plan a small intake at the exit and redosis, for example, with gels containing caffeine, throughout the test, according to individual needs.
At the end of the marathon, the following supplements / recommendations are recommended to maximize recovery:
- Rehydrate (150-200% of the lost weight)
- Recovery Drink intake
- Vitamin C intake
- Food rich in carbohydrates, proteins and antioxidants.
Common errors when using supplements in a marathon
Finally, indicate that anyone who prepares a marathon must take into account the following. Gastrointestinal problems during a marathon can be very frequent (flatulence, diarrhea, vomiting, etc). The use of non -recommended, anti -inflammatory supplements or even drinks and gels to which it is not accustomed, both in dose and typology, can exacerbate these types of problems.
Therefore, the last recommendation is that the athlete has very well rehearsed and tested his supplementation plan for the test both in training during the preparation phase and in previous competitions.
