How the advice is built up
How to prepare for long-distance races? Have a look at our diet plan
Each athlete has its own requirements based on its goals, current physique, experience with sports nutrition and specific complaints.
Besides these personal influences, there are similarities we found across our innovation teams like Global Sports Communication and all the amature marathon runners we involved in our product testings.
Based on these findings, we created 2 levels of advice:
- Essential advice: Contains basic sports nutrition recommendations related to your sport. This is recommended for each marathon runner no matter which level or personal needs.
- Advanced advice: Contains more advanced sports nutrition and supplement recommendations for athletes looking to optimise their performance. Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.
Daily nutrition support for runners
Regular exercise increases the need for vitamins and minerals. Supplementation is a convenient way to consume essential nutrients and is highly recommended.
- Contributes to normal functioning of the muscle and to a reduction of fatigue
- Amino acid (AA) chelated mineral for better absorption
- Delicious orange flavour
Usage: 4 weeks in advance, 1 tablet per day in 200 ml water.
- High dose of vitamins, minerals and trace elements.
- Balanced composition for athletes
- Amino acid (AA) chelated minerals for better absorption
Usage: 4 weeks in advance, 2 tablets a day.
What to eat and drink before a training
- With carbohydrates for a prolonged fuelling
- Can be used as a snack rich in carbohydrates
- Low in fat and fibre and therefore easy to digest
Usage: 1 Energy Bar up to 60 minutes in advance
How to make sure you fuel up during a race
Performance in prolonged exercise is reliant on the availability of muscle glycogen and therefore it can be important to take on carbohydrates during exercise to replenish fuel stores. If no carbohydrates were consumed during prolonged or intense efforts, muscle glycogen stores would be depleted after ~90min. The amount of carbohydrate you should take during exercise depends on the length of the session or event.
- Exercises < 1 h(15): not necessary to consume carbohydrates during exercise .
- Exercises 1-2 h: 30 g carbohydrates per hour exercise.
- Exercises 2-3 h: 60 g carbohydrates per hour exercise.
- Exercises >2.5-3 h: up to 9 0g carbohydrates per hour exercise.
- Ideal isotonic thirst-quencher
- For optimal hydration (electrolytes & fluid) and fuelling (carbohydrates)
- PH-neutral for better stomach tolerance
- Unique tri-phase sugar combination
- Quick energy boost (after approx. 10 min.)
- Also a prolonged effect
How to recover after a training or race
- With high-quality proteins for fast recovery 2
- With ‘fast’ sugars for optimal replenishment of muscle glycogen
- Rich in vitamins
- Alternative: Recovery Sport Bar + 500 ml water
Usage: Immediately after exercise
Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.
- Balanced energy drink that supplies carbohydrates in high doses
- Added vitamins (B1 and B2) which support energy production
- 24h before race: Aim to ingest up to 10g carbs / kg body weight / day
- Evening before or morning of the race:70g in 500ml of water
- Energy gel with natural caffeine + vitamin C for an extra energy boost 3
- 1 gel / h exercise
- With electrolytes, ideal during high temperatures
- 1 gel / h exercise or as isotonic drink: 1 gel in 350 ml water
- When practising sports at a high intensity for a longer period
- Loading phase: min 4 weeks before peak performance 3.2 g / day (2x2 tablets)
- With protein, reducing muscle breakdown, support muscle building after exercise and accelerate muscle recovery
- 2 tablets in the morning, 2 tablets in the evening for at least 2 weeks
- With high quality proteins for optimal muscle growth
- > 95% pure Whey Isolate
- No carbs, fat and salt added
- Ideal during preparation or to support weight control
The nutritional and supplementation advice on this website is based on today’s publicly available scientific information. Please note these recommendations are not completely individualised. Despite our care to always be aware of the changing scientific knowledge in the field of nutrition and food supplements the product information provided is not intended nor is it implied to be a substitute for professional nutritional or medical advice, diagnosis or treatment. Always seek the advice of your nutritionist or other qualified healthcare professional prior to starting any new product or supplement or with any questions you may have regarding a medical condition. Etixx assumes no liability for the information and data contained in the service or arising out of reliance on any recommendation made by the site. Therefore, we can’t take any responsibility for the accuracy of the content.