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Nutrition

Welcome to XMiles, your ultimate one-stop shop for energy, hydration, and recovery nutrition. As the leading destination for endurance sports nutrition, we take immense pride in offering the most extensive selection of top-tier sports nutrition brands and products to fuel your performance.

Whether you're aiming for a personal best, tackling a challenging race, or simply looking to enhance your overall endurance, XMiles has the ideal nutrition solutions to propel you towards success. Fuel your passion with XMiles and seize the potential of your athletic endeavors today.

Nutrition: Insights

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Why do I need nutrition?

Understanding the importance of nutrition is essential for optimizing your performance, especially when engaging in physical activities like running 5k to 10k races or longer events like half-marathons to ultra-marathons. Proper nutrition provides the fuel your body needs to sustain energy levels and enhance endurance during these events.

Fueling for Shorter Races (5k to 10k):

While shorter distance races may not necessitate additional nutrition for everyone, there are factors to consider. If you anticipate running for an extended period or if the race is particularly important to you, ensuring you start the race with adequate fuel can be beneficial.

Pre-Race Preparation: It is essential to be well-hydrated and properly fueled before the race begins. A pre-loading strategy can help you achieve this. Consider consuming an energy drink between breakfast and the race start, sipping it slowly and finishing it about 45 minutes before the race. Drinking early allows your body to absorb the nutrients efficiently, maximizing your performance potential.

During the Race: For races lasting over an hour, like 10k or half marathons, incorporating in-race nutrition can provide a performance boost. A gel taken after approximately 1 hour of running (around 5 to 10 miles into the race) can be beneficial. This can help maintain your energy levels and support your performance until the finish line.

Nutrition for Half-Marathons to Ultra-Marathons:

Longer races demand a more comprehensive fueling strategy right from the start. Waiting too long to fuel can lead to issues such as stomach distress and a drop in sodium levels, negatively affecting your performance.

In-Race Fueling Strategy: A recommended approach is to consume 1 gel every 5-6km (3-5 miles) or every 20-35 minutes throughout the race. This means you may need to take on approximately 5 to 7 gels during a marathon.

Adapting to Individual Preferences: If energy gels don't suit you, there are alternative fueling methods to consider:

  • Energy Drink: Some runners prefer obtaining their fuel through energy drinks. This can be beneficial, especially for those who experience gut or stomach issues with gels.
  • Energy Chews: Another option is fueling with chewable energy sources, which serve as direct replacements for gels. For instance, consuming three blocks of certain chew products may provide similar intake as one gel.

It's crucial to experiment with different textures and flavors to find what works best for you personally.

Proper nutrition is a vital aspect of your running performance, whether you're participating in shorter races or pushing yourself in half-marathons and marathons. Fueling your body adequately before and during the race ensures you have the energy and stamina to reach your running goals effectively. Always consider individual preferences and consult with experts to fine-tune your nutrition strategy for optimal results.


Nutrition: Brands

  • Chia Charge Energy Bars Banana / Single Serve Chia Energy Flapjack (80g) XMiles
    Chia Charge Energy Bars Chia Energy Flapjack (80g) XMiles
    Chia Charge

    Chia Energy Flapjack

    From £2.20 - £37.50 GBP

    Chia Energy Flapjack bar balanced recipe enables a fast energy boost to be backed up with slower burn carbs, so there is no post gel crash in energ...

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  • Chia Charge Bars / Food Chia Charge Mini Flapjack (30g) XMiles
    Chia Charge Energy Bars Chia Energy Mini Flapjack XMiles
    Chia Charge

    Chia Energy Mini Flapjack

    From £1.35 - £20.99 GBP

    Chia Energy Mini Flapjack is like an energy gel, easy to carry size, but tastes great and made with real food. Following overwhelming demand to cre...

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  • Chia Charge Bars / Food Cocoa Peanut Butter Chia Charge Crispy Vegan Protein Bars 60g Bars XMiles
    Chia Charge Bars / Food Chia Charge Crispy Vegan Protein Bars 60g Bars XMiles
    Chia Charge

    Crispy Vegan Protein Bar

    From £2.85 - £22.99 GBP

    A delicious and nutritious snack that's perfect for on-the-go 20g of protein to help you recover after a workout or stay energized throughout the ...

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  • Chia Charge Energy Bars Peanut Butter Flapjack (50g) XMiles
    Chia Charge Energy Bars Peanut Butter Flapjack (50g) XMiles
    Chia Charge

    Peanut Butter Flapjack

    From £1.75 - £20.99 GBP

    A chewy, nutty flapjack packed with peanut butter flavor. This Peanut Butter Flapjack is made with whole rolled oats, creamy peanut butter, and a t...

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  • Chia Charge Protein Bar Chia Chews XMiles
    Chia Charge Protein Bar Chia Chews XMiles
    Offer
    Chia Charge

    Chia Chews

    From £2.50 - £28.20 GBP

    Chia Charge Energy Chews are the ideal companion for active athletes and fitness enthusiasts seeking a natural and convenient way to fuel their wor...

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  • Chia Charge Single Serve Sachet Pre-Charge Sachets XMiles
    Chia Charge Energy Drink Pre-Charge XMiles
    Chia Charge

    Pre-Charge

    From £2.10 - £32.00 GBP

    Pre-Charge provides a convenient energy boost to any workout with a 50g serving size and 194 calories. The vegan and gluten-free formula provides 3...

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  • Chia Charge Protein Bar Chia Protein Bites XMiles
    Chia Charge Protein Bar Chia Protein Bites XMiles
    Offer
    Chia Charge

    Chia Protein Bites

    From £2.85 - £31.50 GBP

    These delectable bites weigh in at 50g, striking the perfect balance between our substantial flapjacks and more petite mini versions, now enhanced ...

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