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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

  • Torq Gels Apple Crumble TORQ Energy Gel - 45g Gel XMiles
    Torq Gels TORQ Energy Gel - 45g Gel XMiles
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    Torq

    TORQ Energy Gel

    From £2.15 - £29.50 GBP

    Each gel packs a punch, delivering 30 grams of carbohydrate (significantly more than many other brands) allowing it to function as part of the uniq...

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  • Torq Bars / Food Explore Flapjack XMiles
    Torq Energy Bars Explore Flapjack XMiles
    Offer
    Torq

    Explore Flapjack

    From £2.15 - £38.70 GBP

    Explore Flapjacks Enjoy our energy-enriched, soft, syrupy and deliciously tasty organic, vegan-friendly TORQ Explore Flapjack as a convenient natur...

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  • Torq Chews Mango TORQ Energy Chew XMiles
    Torq Chews TORQ Energy Chew XMiles
    Offer
    Torq

    TORQ Energy Chew

    From £2.25 - £29.95 GBP

    TORQ Chews are deliberately chewy, because we believe that the key to successful fuelling is all about providing variety. We are all individuals an...

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  • Torq Bars / Food Organic Juicy Mango TORQ Energy Bar Organic - 45g Bar XMiles
    Torq Bars / Food TORQ Energy Bar Organic - 45g Bar XMiles
    Offer
    Torq

    TORQ Energy Bar

    From £2.25 - £27.00 GBP

    TORQ Energy Bars are the perfect fuel for endurance athletes. They are moist and chewy, with a subtle crunch, and packed with multiple-transportabl...

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  • Torq Energy Drink TORQ Energy Drink Sachet XMiles
    Torq Energy Drink TORQ Energy Drink XMiles
    Offer
    Torq

    TORQ Energy Drink

    From £1.95 - £30.99 GBP

    TORQ Energy Drink has been carefully formulated to deliver TORQ’s unique blend of multiple-transportable carbohydrates, fluid and electrolytes to t...

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  • Torq Breakfast Enriched Cinnamon & Raisins TORQ Explore Breakfast XMiles
    Torq Breakfast TORQ Explore Breakfast XMiles
    Torq

    Explore Breakfast

    £6.95

    TORQ Explore instant super-charged breakfasts have been designed to provide easily accessible, useful and effective nutritional fuel in a convenien...

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  • Torq Gels Box of 15 / Naked GEL Naked XMiles
    Torq Gels Single Serve / Naked GEL Naked XMiles
    Offer
    Torq

    GEL Naked

    From £2.15 - £29.50 GBP

    TORQ Energy Gel Naked Inspired by a Tour de France World Tour rider coupled with recent market developments, TORQ are proud to launch a new Naked v...

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