Collection: Preparing for the marathon

What to eat before a race? What to eat during the race? How to deal with cramps and what will help when you twist your ankle? Nutrend helps with the answers to these questions.

Autumn is the time of marathons and key starts for most athletes – starts that they have been preparing for for many months, gradually increasing the mileage, choosing the most comfortable shoes and clothes and adjusting their diet. Nutrition is a very important component both at the stage of preparation for the start, and during the distance, and during the recovery period after the competition. Sports nutrition allows you to restore muscles more effectively, replenish energy, water, minerals, and vitamins. The Czech company Nutrend , well known to many athletes, offers products that can help in preparing for a marathon.

A runner's diet must be complete and balanced.

1. Proteins

Protein is the basis of our body. If carbohydrates are pure fuel, then protein is our content. Muscles, internal organs, hormones that control vital processes are made of protein. Collagen and elastin proteins are found in bones, tendons and connective tissue. Our cells are constantly renewed, and the building material for new cells must be supplied regularly.

A runner needs a daily intake of 1-2 grams of protein per kilogram of weight. Low protein intake in athletes affects motivation, because the neurotransmitter serotonin is protein in nature. Low serotonin levels will affect mood, we will be anxious, nervous, and this is not very pleasant.

2. Essential amino acids

Leucine – helps reduce sugar levels, stops the destruction of muscle tissue that occurs during intense physical activity, and stimulates fat burning.

Valine – named after valerian. It provides us with energy, promotes tissue growth and regeneration, and is essential for normal brain function.

Isoleucine – essential for athletes, increases endurance, accelerates muscle recovery processes, provides energy, participates in the synthesis of hemoglobin, and regulates glucose levels.

Arginine is necessary when the body grows, gets sick or ages, because then its production is insufficient. Enhances the production of growth hormone, rejuvenates the body, stimulates immunity, helps reduce the layer of subcutaneous fat.

Marathon Training Tips for Runners

Before training

3. Vitamin complexes

To replenish the supply of all substances and vitamins necessary for an active lifestyle, it is recommended to take vitamin complexes.

With the help of vitamin complexes, you will improve the functioning of your body, keep it in good shape and support recovery processes.

4. Care of joints and ligaments

It is also worth remembering that during intensive training, joints bear a huge load. To prevent wear and tear and keep them healthy, it is recommended to take a complex for joint support. This prevents the destruction of joint capsules and wear of tendons and ligaments, has a positive effect on general condition of the skin, hair and nails.

5. Maintaining water-salt balance

Isotonics — sports drinks, the purpose of which is to maintain a safe level of moisture and microelements during increased physical activity.

They also contain vitamins and minerals such as magnesium, calcium and potassium.

Isotonics will help you:

- Quickly restore the balance of microelements and salts
- Avoid dehydration during intense exercise
- Quench your thirst and fill yourself with energy

After training

It is recommended to take fast protein (whey protein isolate) or amino acids immediately after training. It is already safe to say that taking essential amino acids ( BCAA - leucine, isoleucine, valine) after exercise to improve protein synthesis and adaptation to training has a convincing theoretical basis and an acceptable evidence base.

6. Glutamine is the king of amino acids. Muscle is 60% glutamine, and the lining of your intestines is 100%. Glutamine also produces glucosamine for your joints and a powerful antioxidant for the entire body. Research from Oxford University involving marathon and ultramarathon runners showed that glutamine supplements taken immediately after running and again two hours later appeared to reduce the risk of infection and boost immune cell activity. In the week following the run, only 19% of runners taking glutamine became ill, compared to 51% of those taking a placebo.

During the marathon

7. Energy drinks in the form of gels in tubes every 30 minutes.

Gels are designed to provide immediate energy to the body before and during training. Two types of carbohydrates in a balanced ratio, combined with additional substances such as beta-alanine, choline and vitamin B3, together help reduce fatigue and support energy metabolism. Compact and fit in a small bag.

8. Complex for preparation for a marathon

Marathon is a complex supplement that improves energy performance during endurance training. The product contains a portion of carbohydrates in the form of maltodextrins, which are easily absorbed by the digestive system, provide the body with glucose necessary for maintaining energy and allow you to maintain a stable sugar level during training (if the blood sugar level is too low, the body is not able to withstand physical activity).

Maltodextrins and citrulline (increase in NO synthesis) are the best way to transport important elements to the muscles. In addition, Marathon contains important energy components: BCAA, which are involved in aerobic energy processes (glucose-alanine cycle), and creatine. Thanks to the content of caffeine, taurine and tyrosine, Marathon also stimulates energy metabolism.

The formula for those involved in endurance sports could not do without L-carnitine, which accelerates energy metabolism with the participation of fat, which is the most economical fuel for this type of load. The extremely rich, well-thought-out composition of Marathon is supplemented by a complex of vitamins that regulate energy processes and minerals that maintain water-salt balance.

9. RUNNER'S MULTIVITAMIN Complex

Runner's Multivitamin is a complex preparation containing vitamins and minerals, developed taking into account the needs of runners and all those involved in endurance sports; the product is enriched with components that strengthen joints and improve energy processes. Vitamins regulate energy supply during aerobic exercise, allow you to obtain energy from glycogen, reduce the feeling of fatigue (vitamin B1, B2, B6, B12, folic acid), protect against free radicals (vitamins C, E).

The mineral complex includes magnesium, which is necessary for muscle contraction; iron, which helps transport oxygen, which is very important during endurance exercises; manganese, which helps cleanse the body of toxins; iodine, which is necessary for the proper functioning of the thyroid gland, which controls metabolism; zinc, which is responsible for immunity; and chromium, which helps maintain stable glycemia, without which prolonged energy load is impossible.

The product is enriched with 2 complexes of components that are especially important for runners. The first is a complex containing ingredients that strengthen joints (glucosamine is the main building material of articular surfaces) and enrich the composition of synovial fluid (hyaluronic acid). The second is a complex that improves energy supply during aerobic exercise; it includes ingredients that stimulate NO production (arginine, citrulline) and reduce exercise-induced muscle acidification (beta-alanine).

Prepare for the marathon in advance! Order a set and get double benefits!