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.
Sports Nutrition for Beginners
Not everyone is a seasoned runner, you may be looking to take you first steps back to exercising, whether that be walking, running, swimming and cycling.
Why Nutrition Is Important?
Have you ever been hit with the infamous ‘bonk’ during your main race of the year? Well, we may be the answer for your next personal best.
Benefits of Using Nutrition in Training
The nutritional needs of a runner vary from person to person, due to factors like bodyweight and composition, and duration and intensity of activity.
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.
- Active Root
- Applied Nutrition
- Battle Snacks
- BIX Hydration
- Caffeine Bullet
- Chia Charge
- Fixx Nutrition
- For Goodness Shakes
- GU Energy
- Hammer Nutrition
- Healthspan Elite
- Jelly Belly
- Kendal Mint Co
- Lucho Dillitos
- Mountain Fuel
- Muir Energy
- Pillar Performance
- Precision Fuel & Hydration
- Resilient Nutrition
- Skratch Labs
- SOS Hydration
- Supernatural Fuel
- Trail Butter
- Voom Nutrition