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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 Bars Solid 160 XMiles
    Maurten Energy Bars Single Serve / Unflavored Solid 160 XMiles
    Maurten

    Solid 160

    From €3,24 - €38,78 EUR

    Maurten Solid 160 is a two-piece, oat- and rice-based chewable fuel — 1 pack, 2 mini-bars. 40 grams of carbohydrates split into equal 20-gram serv...

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  • SiS Chews Banana Fudge GO Energy Bar Mini XMiles
    SiS Energy Bars GO Energy Bar Mini XMiles
    SiS

    GO Energy Bar Mini

    From €1,81 - €38,84 EUR

    Introducing the GO Energy Bar Mini, a power-packed snack designed to fuel your body during intense exercise and keep you energized throughout your...

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  • High5 Energy Bars High5 Energy Bar (55g) XMiles
    High5 Energy Bars High5 Energy Bar (55g) XMiles
    High5

    Energy Bar

    From €2,58 - €25,88 EUR

    Introducing the High5 Energy Bar, the perfect fuel companion for your training, racing, or active lifestyle. Packed with a natural blend of real f...

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  • Rawvelo Energy Bars Peanut Butter Organic Energy Bar (45g) XMiles
    Rawvelo Energy Bars Organic Energy Bar (45g) XMiles
    Rawvelo

    Organic Energy Bar

    From €2,78 - €49,56 EUR

    Organic and vegan-friendly bars are low on the glycemic index. That means they provide sustained energy release during exercise – instead of the dr...

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  • Grenade Bars / Food Carb Killa Protein Bar XMiles
    Grenade Protein Bar Carb Killa Protein Bar XMiles
    Grenade

    Carb Killa Protein Bar

    From €3,88 - €31,07 EUR

    Introducing the iconic Carb Killa Protein Bar, the ultimate guilt-free indulgence that combines irresistible flavors with high protein and low sug...

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  • Moonvalley Cinnamon & Cardamom Organic Protein Bar XMiles
    Moonvalley Organic Protein Bar XMiles
    Moonvalley

    Protein Bar

    From €3,82 - €63,24 EUR

    Introducing Moonvalley's Organic Protein Bar, the ultimate solution for those seeking a delicious and nutritious snack that fuels your body with c...

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  • Näak Energy Bars Ultra Energy Bar XMiles
    Näak Energy Bars Ultra Energy Bar XMiles
    Näak

    Ultra Energy Bar

    From €3,88 - €46,60 EUR

    Never run out of energy with Näak Ultra Energy™ Bars. Experience the benefits of a chewy texture that's easy to consume during various activities ...

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  • SiS Protein Bar Peanut Butter & Jelly SiS Protein20 Vegan Bar (64g) XMiles
    SiS Protein Bar SiS Protein20 Vegan Bar (64g) XMiles
    SiS

    Protein20 Vegan Bar

    From €3,56 - €38,44 EUR

    Introducing the Protein20 Vegan Bar, a high-protein snack designed specifically for athletes seeking a plant-based alternative that doesn't compro...

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  • Maurten Energy Bars Solid C 160 XMiles
    Maurten Energy Bars Single Serve / Unflavored Solid C 160 XMiles
    Maurten

    Solid C 160

    From €3,24 - €38,78 EUR

    Maurten Solid C 160 is a two-piece, oat- and rice-based chewable fuel — 1 pack, 2 mini-bars. 40 grams of carbohydrates split into equal 20-gram se...

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  • OTE Energy Bars Single Serve / Mint Chocolate Anytime Protein Bar XMiles
    OTE Energy Bars Pack of 10 / Mixed Anytime Protein Bar XMiles
    OTE

    Anytime Protein Bar

    From €2,59 - €38,78 EUR

    Introducing the OTE Anytime Protein Bar, the perfect companion for anyone seeking a natural and nutritious snack to fuel their active lifestyle. W...

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  • 226ers Energy Bars Race Day Choco Bites XMiles
    226ers Energy Bars Pack of 6 / Mixed Race Day Choco Bites XMiles
    226ers

    Race Day Choco Bits

    From €3,37 - €92,56 EUR

    The 226ERS Race Day Choco Bits are a remarkable endurance fuel bar designed specifically for athletes and individuals leading an active lifestyle....

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  • PROBAR Single Serve / Peanut Butter Chocolate PROBAR Protein XMiles
    PROBAR PROBAR Protein XMiles
    PROBAR

    PROBAR Protein

    From €3,87 - €43,65 EUR

    Introducing PROBAR Protein, your ultimate companion for conquering midday hunger and enhancing post-workout muscle recovery. Each bar boasts a sub...

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  • Neversecond Gels C30 Fuel Bar XMiles
    Neversecond Gels C30 Fuel Bar XMiles
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    Neversecond

    C30 Fuel Bar

    From €3,69 - €40,78 EUR

    Our C30 Fuel Bar are formulated for athletes in motion. Formulated using a 2:1 glucose-to-fructose carbohydrate blend, our C30 Fuel Bars deliver 3...

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