How to supplement for a marathon?

It is common doubts not to know when to take the supplementation in a marathon.

Our collaborator Victory Endurance, tells us in this article in which parts of the course of a marathon, we have to supplement, to be able to arrive strongly to the final part of the race.

This is why Victory Endurance has designed this specific hydration and supplementation estimate for the Rock'n'Roll Marathon in Madrid.

BEFORE STARTING:

• ISO-ENERGY: It brings you the last and necessary intake of carbohydrates, minerals and water just before the competition.

• SALT CAPS: they are capsules of mineral salts that serve as a complement to Iso-Energy. Another option is for those who cannot or are not able to ingest Iso-Energy and only drink water. In that case, you have to consume one capsule with water every 60 - 90 minutes of physical activity.

• GELS, BARRITAS AND GUMMIES: the contribution of carbohydrates is essential, especially if we have not been able to load them before the test, for this we offer several options:
  • Nature's Energand bar about 45-30 minutes before the start. 
  • If you prefer another format you can take the Energy Boost Gummies 30 minutes before. 
  • A gel (Energy Up !, Energy Boost with or without caffeine) immediately before the start and not at another time to avoid hypoglycemia.

DURING:

• ISO-ENERGY: essential to avoid dehydration during physical exercise. Drinking a drink like Iso-Energy is essential to improve performance.

• GELES: the contribution of carbohydrates during the race is essential for optimal performance. The most comfortable, used and recommended option are energy gels. You can choose any of our range: Energy Boost with and without caffeine, Energy Up! o Pump gel.

• ENERGY BOOST GUMMIES: If you prefer a solid format you can take the Energy Boost Gummies, remember that 4 are equivalent to one gel.

AFTER COMPETITION:

• TOTAL-RECOVERY: essential product to begin both energy and muscle recovery immediately after physical activity. It provides high glycemic index carbohydrates, essential amino acids and glutamine, with a 3/1 ratio between carbohydrates and proteins that according to studies is the ideal combination to optimize post-exercise recovery. Also with a plus of vitamins and minerals. Taking a product like Total-Recovery is necessary to optimize recovery.

• RECOVERY BAR: a delicious option to start your recovery. You can take it alone or combined with your Total-Recovery.

• MgB6: to avoid muscle cramps and improve rest, we recommend taking MgB6 continuously before going to sleep. If muscle wasting has been elevated you can make an extra shot after the competition.

OTHER RECOMMENDED PRODUCTS:

• FLEX + Glucosamine Chondroitine and Krill: to minimize inflammatory processes and protect your joints from damage caused by training, we recommend taking these products continuously. You can combine them or take them separately.

• Remember that these guidelines are only recommendations that each person should adapt to depending on their physical condition. Test the products always before, during your workouts, never on the day of the test.

Further information: http://www.tiendaweider.es/

Photo: grupocs.es