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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 30 kr - 592 SEK

    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 30 kr - 655 SEK

    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 50 kr - 853 SEK

    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 40 kr - 483 SEK

    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 32 kr - 439 SEK

    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 34 kr - 326 SEK

    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 48 kr - 580 SEK

    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 24 kr - 447 SEK

    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 113 kr - 828 SEK

    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 48 kr - 682 SEK

    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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