Marathon Training

Marathon Training

Etixx, the perfect support for your marathon challenge

Whether you are planning to run your first marathon or you are an experienced long-distance runner, for an extreme physical effort like the marathon you need energy (and a lot of it) – nutritious food is what will keep you going during the 26.2 miles 42K. Balancing diet and training is essential as the big day nears.

Discipline, perseverance and the right foods

Although certainly one of the more demanding endurance events, the marathon is also one of the most popular, requiring discipline and stamina to succeed. Preparing for the race you will need to find a balance between training, healthy food and plenty of rest. On marathon day itself, you will burn in excess of 2000 calories, so will need to consume some form of carbohydrate whilst running and will certainly need to practice your race day nutrition in training. If you stick to both your training and nutrition plans, you will reach the finish line with a smile.

Eating well is important for a marathon but how do you know which foods are right for you? There are lots of information sources containing thousands of often contradicting tips and tricks that can make it even harder for aspiring marathon runners.

At Etixx we create products backed by scientific research. For example, our Carnitine supplement has been specifically developed so marathon runners can more effectively burn fat as a fuel and prevent fat mass increases. All our products are developed and tested by a team of scientists and top athletes before being released for sale.

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 support

Daily nutrition support for runners

Support

Regular exercise increases the need for vitamins and minerals. Supplementation is a convenient way to consume essential nutrients and is highly recommended.

Magnesium 2000 AA
  • 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.

Multimax
  • 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.

Before

What to eat and drink before a training

Energy Bar
  • 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

During

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.

Isotonic
  • Ideal isotonic thirst-quencher
  • For optimal hydration (electrolytes & fluid) and fuelling (carbohydrates)
  • PH-neutral for better stomach tolerance

Nutritional Energy Gel
  • Unique tri-phase sugar combination
  • Quick energy boost (after approx. 10 min.)
  • Also a prolonged effect

Training Day

How to recover after a training or race

Recovery Shake
  • 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

Competition Day

Advanced plan

Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.

Carbo-Gy
  • 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

Ginseng & Guarana Energy Gel
  • Energy gel with natural caffeine + vitamin C for an extra energy boost 3
  • 1 gel / h exercise

Isotonic Energy Gel
  • With electrolytes, ideal during high temperatures
  • 1 gel / h exercise or as isotonic drink: 1 gel in 350 ml water

Beta Alanine Slow Release
  • 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)

HMB
  • 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

High Protein Shake
  • 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.