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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

  • Maurten Energy Drink Box of 14 / Drink Mix 320 Drink Mix 320 XMiles
    Maurten Energy Drink Drink Mix 320 XMiles
    Maurten

    Drink Mix 320

    From £3.10 - £43.95 GBP

    For long-lasting energy during workouts, Drink Mix 320 is a must-have. This nutrient-rich sports drink contains 80g of carbs per serving and utili...

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  • Precision Hydration Gels Single Serve PF 30 Gel XMiles
    Precision Hydration Gels Single Serve PF 30 Gel XMiles
    Offer
    Precision Fuel & Hydration

    PF 30 Gel

    From £2.25 - £29.99 GBP

    Engineered with the athlete in mind, this gel provides a quick and efficient way to replenish your energy levels with 30g of carbohydrates. Whethe...

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  • Spring Gels Bag of 20 Awesome Sauce (Vegan) Load of Healthy Carbs XMiles
    Spring Gels Awesome Sauce (Vegan) Awesome Sauce (Vegan) Load of Healthy Carbs XMiles
    Spring

    Awesome Sauce

    From £3.55 - £66.00 GBP

    Load of Healthy Carbs. Spring Awesome Sauce  is a delicious and highly energizing energy gel packed with healthy carbs, sodium, and Vitamin C, per...

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  • SiS Gels Orange Beta Fuel Gel XMiles
    SiS Gels Beta Fuel Gel XMiles
    Sold out
    SiS

    Beta Fuel Gel

    From £2.20 - £62.70 GBP

    Introducing the Beta Fuel Dual Source Energy Gel, a groundbreaking addition to our world-leading fuelling solution range. Engineered with a revolu...

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  • Maurten Gels GEL 160 XMiles
    Maurten Gels GEL 160 XMiles
    Maurten

    Gel 160

    From £4.20 - £39.95 GBP

    Gel 160 is a bigger hydrogel option — encapsulating 40 grams of carbohydrates in each serving. Proven technology built with just 6 natural ingredi...

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  • Precision Fuel & Hydration Gels Box of 5 / Original Citrus PF 30 Caffeine Gel (51g) XMiles
    Precision Hydration Gels PF 30 Caffeine Gel XMiles
    Offer
    Precision Fuel & Hydration

    PF 30 Caffeine Gel

    From £2.95 - £39.99 GBP

    The PF 30 Caffeine Gel is here to revolutionize your fueling experience. Designed with athletes like you in mind, this gel is packed with 30g of c...

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  • Precision Hydration Gels Single Serve PF 90 Gel XMiles
    Precision Hydration Gels Single Serve PF 90 Gel XMiles
    Offer
    Precision Fuel & Hydration

    PF 90 Gel

    From £4.99 - £46.50 GBP

    Introducing the PF 90 Gel, lovingly nicknamed the "Jumbo Gel" by athletes and fitness enthusiasts alike. Precision Fuel have taken their popular P...

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  • OTE Gels OTE Super Gel XMiles
    OTE Gels OTE Super Gel XMiles
    Offer
    OTE

    OTE Super Gel

    From £2.25 - £25.50 GBP

    Introducing OTE Super Gel, the ultimate high-carb energy boost in two irresistible flavors: Berry and Tropical. With a whopping 40g of carbohydrat...

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  • Maurten Energy Drink Box of 14 / Drink Mix 320 CAF 100 Drink Mix 320 CAF 100 XMiles
    Maurten Energy Drink Drink Mix 320 CAF 100 Drink Mix 320 CAF 100 XMiles
    Maurten

    Drink Mix 320 CAF 100

    From £3.70 - £51.95 GBP

    Drink Mix 320 CAF 100 provides caffeine, carbohydrates, and hydration. Its advanced hydrogel technology eliminates bitterness, without the use of ...

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