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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

  • Clif Energy Bars Clif Bar XMiles
    Clif Energy Bars Clif Bar XMiles
    Offer
    Clif

    Clif Bar

    From £2.19 - £21.00 GBP

    Discover the original CLIF BAR® Energy Bar, a purposefully crafted snack that combines wholesome ingredients to provide plant-based energy you can...

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  • Clif Energy Bars Clif Bar Mini XMiles
    Clif Energy Bars Clif Bar Mini XMiles
    Offer
    Clif

    Clif Bar Mini

    From £1.19 - £13.25 GBP

    Introducing Clif Bar Mini Energy Bars, the perfect snack-size energy bars that pack a punch of nutrition and flavor to keep you going throughout t...

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  • Blockhead Chewing Gum Box of 12 / Peppermint Blockhead Energy Gum XMiles
    Blockhead Chewing Gum Blockhead Energy Gum XMiles
    Blockhead

    Blockhead Energy Gum

    From £1.75 - £21.00 GBP

    Fast acting caffeine is rapidly absorbed as you chew.Energy gum is a sugar-free chewing gum that contains caffeine, vitamin, and Niacin. Specifical...

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  • Blockhead Chewing Gum Box of 12 / Lemon Blockhead Vitamin Gum XMiles
    Blockhead Chewing Gum Single Serve / Lemon Blockhead Vitamin Gum XMiles
    Blockhead

    Blockhead Vitamin Gum

    From £1.75 - £21.00 GBP

    Blockhead Vitamin Gum is your key to being life-ready by providing a convenient and tasty way to meet your daily vitamin needs. Packed with essent...

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