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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

  • SiS Energy Drink GO Energy Powder 1.6kg XMiles
    Save £1.00
    SiS

    GO Energy Powder

    £31.00
    £30.00

    GO Energy Powder is a highly effective and easily digestible carbohydrate supplement that provides a quick supply of energy. This versatile produc...

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  • High5 Gels Orange High5 Energy Gel w/ Caffeine (40g) XMiles
    High5 Gels High5 Energy Gel w/ Caffeine (40g) XMiles
    High5

    Energy Gel w/ Caffeine

    From £1.59 - £19.00 GBP

    Energy Gel Caffeine is the ultimate solution for athletes and fitness enthusiasts who need a quick and efficient energy boost during their intense...

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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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  • High5 Protein Drink High5 Recovery Drink Sachet (60g) XMiles
    High5 Protein Drink Recovery Drink XMiles
    Offer
    High5

    Recovery Drink

    From £16.99 - £44.99 GBP

    Introducing High5 Recovery Drink, the ultimate post-workout solution designed to repair, replenish, and revitalize your muscles after intense phys...

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  • 32Gi Energy Drink Endure Drink Sachet (50g) XMiles
    32Gi Energy Drink Endure Drink XMiles
    Offer
    32Gi

    Endure Drink

    From £2.15 - £29.75 GBP

    Benefit from a properly formulated steady prolonged release fat burning carbohydrate drink! It’s a fact the more fat efficient an athlete can becom...

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  • OTE Energy Drink Lemon & Lime OTE Energy Drink Pouch (1.2kg) XMiles
    OTE Energy Drink OTE Energy Drink XMiles
    Offer
    OTE

    OTE Energy Drink

    From £1.96 - £25.25 GBP

    Introducing OTE Energy Drink, the ultimate fuel for your exercise routine. Engineered with precision, this exceptional beverage is meticulously cr...

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  • Healthspan Elite Passion Fruit Elite Energy Gel XMiles
    Healthspan Elite Elite Energy Gel XMiles
    Healthspan Elite

    Elite Energy Gel

    From £1.60 - £35.99 GBP

    Introducing Healthspan Elite Energy Gel, a meticulously developed product in collaboration with British Cycling that revolutionizes the way you fu...

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  • 226ers Gels Single Serve / Strawberry High Fructose Gel XMiles
    226ers Gels Pack of 6 / Mixed High Fructose Gel XMiles
    Offer
    226ers

    High Fructose Gel

    From £2.95 - £65.00 GBP

    High Fructose Gel is a cutting-edge energy gel meticulously crafted with a proprietary blend of maltodextrin and fructose in a balanced 10:8 ratio...

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  • Neversecond Gels Single Serve / Espresso C30+ Energy Gel XMiles
    Neversecond Gels C30+ Energy Gel XMiles
    Offer
    Neversecond

    C30+ Energy Gel

    From £2.85 - £31.50 GBP

    Introducing the revolutionary C30+ Energy Gel, the pinnacle of caffeinated energy gels designed to fuel your performance and elevate your enduranc...

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  • Hammer Nutrition Energy Drink Perpetuem 2.0 Sachets (46g) XMiles
    Hammer Nutrition Energy Drink Perpetuem 2.0 XMiles
    Offer
    Hammer Nutrition

    Perpetuem 2.0

    From £4.25 - £64.95 GBP

    Perpetuem 2.0 in a sachet, perfect for events and to grab and go. Hammers long-distance endurance fuel that satisfies your body's energy requireme...

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  • 32Gi Protein Drink Chocolate Recovery Drink Sachets (75g) XMiles
    32Gi Protein Drink Recovery Drink XMiles
    Offer
    32Gi

    Recovery Drink

    From £2.59 - £35.75 GBP

    When it comes to endurance sports, replenishing glycogen and repairing muscle is foundational for effective post-exercise recovery. 32Gi® Recover ...

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  • Voom Protein Drink Rapid Recovery Protein (915g) XMiles
    Voom Protein Drink Rapid Recovery Protein XMiles
    VOOM

    Rapid Recovery Protein

    From £2.97 - £37.50 GBP

    Introducing VOOM Rapid Recovery Protein - the perfect post-workout drink to help you recover quickly and effectively. This protein isolate powder i...

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