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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

  • GU Gels GU Energy Gel XMiles
    GU

    GU Energy Gel

    From €2,57 - €51,14 EUR

    A mix of carbohydrates (maltodextrin and fructose) to maximise carbohydrate absorption and reduce GI distress, sodium to maintain hydration levels...

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  • Hüma Gels Huma Chia Energy Gel XMiles
    Hüma Gels Huma Gel: Original - 44g XMiles
    Hüma

    Huma Chia Energy Gel

    From €2,57 - €56,61 EUR

    Are you looking for a delicious and effective way to fuel your workouts and stay energized throughout the day? Look no further than Hüma Gel: Orig...

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

    Clif Bloks

    From €4,18 - €71,88 EUR

    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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  • Maurten Gels Box of 12 / GEL 100 GEL 100 XMiles
    Maurten Gels GEL 100 XMiles
    Maurten

    GEL 100

    From €3,48 - €41,68 EUR

    GEL 100 by Maurten is utilized by athletes globally for fuel during their workouts. Each gel features a custom combination of fructose and glucose...

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  • Torq Gels Apple Crumble TORQ Energy Gel - 45g Gel XMiles
    Torq Gels TORQ Energy Gel - 45g Gel XMiles
    Torq

    TORQ Energy Gel

    From €2,76 - €37,96 EUR

    Each gel packs a punch, delivering 30 grams of carbohydrate (significantly more than many other brands) allowing it to function as part of the uniq...

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

    Clif Bar

    From €2,88 - €27,47 EUR

    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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  • Maurten Gels Single Serve / GEL 100 CAF 100 GEL 100 CAF 100 (40g) XMiles
    Maurten Gels Gel 100 CAF 100 Gel 100 CAF 100 XMiles
    Maurten

    GEL 100 CAF 100

    From €4,18 - €50,12 EUR

    GEL 100 CAF 100 from Maurten is the perfect endurance supplement. Get 100mg of caffeine plus a balanced 0.8:1 ratio of fructose and glucose for fa...

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  • Mountain Fuel Gels Single Serve / Orange Hydrogel Sports Jelly (60g) XMiles
    Mountain Fuel Gels Hydrogel Sports Jelly (60g) XMiles
    Mountain Fuel

    Hydrogel Sports Jelly

    From €2,06 - €38,60 EUR

    Description Mountain Fuel Hydrogel Sports Jelly is one of the most effective, convenient and efficient ways to fuel for endurance activities. Using...

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  • Nuun Electrolyte Drinks 10 Serving Tube / Sport: Orange Nuun Sport XMiles
    Nuun Electrolyte Drinks 10 Serving Tube / Sport: Berry Nuun Sport XMiles
    Nuun

    Nuun Sport

    From €9,49 - €69,81 EUR

    Nuun Sport is your go-to companion for maintaining optimal hydration during exercise and on-the-go. This electrolyte-packed beverage offers a deli...

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  • Maurten Energy Drink Box of 14 / Drink Mix 320 Drink Mix 320 XMiles
    Maurten Energy Drink Drink Mix 320 XMiles
    Maurten

    Drink Mix 320

    From €4,05 - €57,49 EUR

    For long-lasting energy during workouts, Drink Mix 320 is a must-have. This nutrient-rich sports drink contains 80g of carbs per serving and utili...

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  • High5 Electrolyte Drinks High5 ZERO Tablets (20 Tablets) XMiles
    High5 Electrolyte Drinks High5 ZERO Tablets (20 Tablets) XMiles
    High5

    Zero Electrolyte Drink

    From €7,84 - €62,14 EUR

    ZERO is a refreshing, great tasting sugar free electrolyte drink with zero calories for during exercise and throughout the day. Simply drop the hyd...

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  • SiS Gels GO Isotonic Energy Gel 60ml XMiles
    SiS Gels GO Isotonic Energy Gel 60ml XMiles
    SiS

    GO Isotonic Energy Gel

    From €2,25 - €44,39 EUR

    SiS' GO Isotonic Energy Gel is an award-winning and highly acclaimed product designed to provide athletes with a convenient and effective source o...

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  • Lucho Dillitos Energy Bars Lucho Dillitos Bocadillio (40g) XMiles
    Lucho Dillitos Energy Bars Pack of 8 / Mixed Lucho Dillitos Bocadillio XMiles
    Lucho Dillitos

    Lucho Dillitos Bocadillio

    From €1,16 - €46,96 EUR

    Columbian Bocadillios made from Guava Paste individually wrapped in a natural and biodegradable dried leaf. Lucho Dillitos bocadillo are the natura...

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

    GU Energy Chews

    From €5,23 - €58,86 EUR

    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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  • OTE Bars / Food Anytime Bar XMiles
    OTE Energy Bars Anytime Bar XMiles
    OTE

    Anytime Bar

    From €2,19 - €32,81 EUR

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

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  • GU Gels GU Roctane Energy Gels - 32g Gel XMiles
    GU Gels Roctane Energy Gel XMiles
    GU

    Roctane Energy Gel

    From €3,86 - €83,63 EUR

    Fuel your long-distance workouts and races with GU Roctane Energy Gels. These gels are packed with carbohydrates, electrolytes, and branched-chain ...

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

    Cubos Energy Chews

    From €3,61 - €64,75 EUR

    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 Gels Single Serve PF 30 Gel XMiles
    Precision Hydration Gels Single Serve PF 30 Gel XMiles
    Precision Fuel & Hydration

    PF 30 Gel

    From €2,89 - €38,59 EUR

    Engineered with the athlete in mind, this gel provides a quick and efficient way to replenish your energy levels with 30g of carbohydrates. Whethe...

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  • Maurten Energy Drink Single Serve / Drink Mix 160 Drink Mix 160 (40g) XMiles
    Maurten Energy Drink Drink Mix 160
    Maurten

    Drink Mix 160

    From €3,53 - €49,65 EUR

    Experience the ultimate game-changer in sports hydration with Drink Mix 160. Powered by Hydrogel technology, this revolutionary drink mix transfor...

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  • Torq Bars / Food Explore Flapjack XMiles
    Torq Energy Bars Explore Flapjack XMiles
    Torq

    Explore Flapjack

    From €2,76 - €49,80 EUR

    Explore Flapjacks Enjoy our energy-enriched, soft, syrupy and deliciously tasty organic, vegan-friendly TORQ Explore Flapjack as a convenient natur...

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

    PF 30 Energy Chews

    From €3,01 - €36,61 EUR

    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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  • Mountain Fuel Energy Drink Xtreme Energy Fuel Sachets (3 Flavours) XMiles
    Mountain Fuel Energy Drink Xtreme Energy Fuel Sachets (50g) XMiles
    Mountain Fuel

    Xtreme Energy Fuel

    From €2,43 - €57,55 EUR

    Xtreme Energy Fuel is designed to provide you with extreme amounts of energy, over the short and long term, so you can hit your goals by improving ...

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