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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 Chews Clif Bloks XMiles
    Clif Chews Clif Bloks - 60g Energy Chews XMiles
    Offer
    Clif

    Clif Bloks

    From £3.19 - £54.95 GBP

    Clif Bloks are the perfect companion for athletes who need a quick and convenient source of energy during their training or racing sessions. These...

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  • GU Chews GU Energy Chews (60g) XMiles
    GU Chews GU Energy Chews (60g) XMiles
    Offer
    GU

    GU Energy Chews

    From £4.00 - £45.00 GBP

    To avoid bonking while exercising, you need a portable source of easily digestible carbohydrates to fuel your muscles. GU Energy Chews pack energy-...

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  • Veloforte Chews Cubos Energy Chews - 3 Flavours XMiles
    Veloforte Chews Cubos Energy Chews (50g) XMiles
    Offer
    Veloforte

    Cubos Energy Chews

    From £2.75 - £49.50 GBP

    Introducing Cubo Natural Energy Chews, the ultimate solution for athletes, fitness enthusiasts, and anyone leading an active lifestyle. Handmade w...

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  • Precision Hydration Chews Mint & Lemon / Single Serve PF 30 Energy Chews XMiles
    Precision Hydration Chews PF 30 Energy Chews XMiles
    Offer
    Precision Fuel & Hydration

    PF 30 Energy Chews

    From £2.30 - £27.99 GBP

    Introducing PF 30 Energy Chews, the perfect fuel choice for athletes who need to travel light without sacrificing their performance. With a high c...

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  • Caffeine Bullet Chews Caffeine Bullet Chew - Packs (2 Flavours) XMiles
    Caffeine Bullet Chews Caffeine Bullet Chew - Packs (2 Flavours) XMiles
    Caffeine Bullet

    Caffeine Bullet Chew

    From £2.95 - £54.00 GBP

    Introducing Caffeine Bullet Chew, the revolutionary energy supplement that blends the power of caffeine with four types of electrolytes to assist ...

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  • Torq Chews Mango TORQ Energy Chew XMiles
    Torq Chews TORQ Energy Chew XMiles
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    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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  • PowerBar Chews Single Serve / Cola (Caffeine) Powergel Shots (60g) XMiles
    PowerBar Chews Powergel Shots 60g XMiles
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    PowerBar

    Powergel Shots

    From £2.00 - £43.50 GBP

    POWERGEL® SHOTS - LIQUID FILLED CARBOHYDRATE GUMS WITH C2MAX DUAL SOURCE CARB MIX For intense training or competition you should refuel during exer...

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  • High5 Chews Box of 10 / Berry High5 Energy Gummies (26g) XMiles
    High5 Chews Berry (default) 6+ HIGH5 Energy Gummies XMiles
    High5

    Energy Gummies

    From £1.79 - £15.99 GBP

    Introducing High5 Energy Gummies, the ultimate pocket-sized fuel for your endurance exercise needs. These chewy gummies are not only bursting with...

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  • 226ers Energy Bars Vegan Gummy Bar XMiles
    226ers Energy Bars Pack of 10 / Mixed Vegan Gummy Bar XMiles
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    226ers

    Vegan Gummy Bar

    From £2.50 - £96.60 GBP

    226ERS Vegan Gummy Bars are a convenient and delicious source of carbohydrates designed to support energy levels and maintain high physical perfor...

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  • OTE Single Serve / Strawberry OTE Energy Chew XMiles
    OTE OTE Energy Chew XMiles
    OTE

    OTE Energy Chew

    From £2.00 - £37.20 GBP

    Introducing the Brand New OTE Energy Chew, now available in both Strawberry and Apple flavours. These delectable, naturally flavoured energy chews...

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  • 32Gi Chews Sports Chews (50g) XMiles
    32Gi Chews Sports Chews (50g) XMiles
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    32Gi

    Sports Chews

    From £2.90 - £32.35 GBP

    Can’t stomach gooey, sticky, overly sweet gels? Or sickly & chewy sweets that constantly melt in the hot weather, get stuck in your teeth, or b...

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  • Active Root Chews 25 Chews Pack (200g) / Ginger & Lemon Active Root Chews XMiles
    Active Root Chews 25 Chews Pack (200g) / Ginger & Strawberry Active Root Chews XMiles
    Active Root

    Active Root Chews

    £6.49

    Active Root Energy Chews - The perfect chewy on-the-go snack delivers fast fuel, stomach settling ginger and sea salt electrolytes. Energy Chews ar...

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  • EnergySnacks Nutrition Box Chews Box (6 Packs) Chews Selection Box (6 Packs) XMiles
    EnergySnacks

    Chews Selection Box

    £15.50

    Tired of being stuck in an energy gel rut? Our Chews Selection Box (6 Pack) is the ultimate way to diversify your fueling routine! Sample six of ou...

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