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Preparing for and running a marathon requires not only rigorous physical training but also the right nutrition and supplementation to optimize performance and recovery. Nutritional supplements play a key role in this process, providing the support needed to meet the challenges of such an event. Here is an overview of the essential supplements for marathon runners, accompanied by a supplementation plan specifically designed for intensive training days and marathon day.
The essential supplements for the marathon
BCAA 4.1.1 : These branched chain amino acids are crucial for improving muscle recovery, thus limiting the breakdown of muscle fibers caused by intense training, such as Maximum Aerobic Speed (MAS) sessions or long outings.
Beta-Alanine : This supplement increases endurance by neutralizing lactic acid and providing anti-inflammatory action, allowing marathon runners to extend their effort without discomfort.
Cluster Dextrin : This complex carbohydrate provides a prolonged energy supply of glycogen, essential for maintaining endurance without causing stomach pain during prolonged efforts.
Magnesium Citrate : It plays a role in reducing lactic acid and muscle inflammation, helping to improve endurance performance.
Organic Raw Bar : Rich in carbohydrates and easy to digest, this bar is perfect for an energy boost during long workouts or on competition day.
Collagen : This supplement is essential for tendon lubrication, providing increased protection against common running injuries.
Glycerol : It prevents dehydration linked to exercise and combats digestive disorders, guaranteeing optimal hydration and digestive comfort during the race.
Marathon Supplementation Program
To get the most out of these supplements, here is a recommended supplementation schedule for training days and marathon day:
For breakfast :
Start your day with 1 Multivitamin capsule, 3 Multimineral capsules, 4 Collagen capsules and 1 Protein Bar for a balanced intake of essential nutrients.
30 minutes before exercise :
Take 1 capsule of Mix Focus, 1 capsule of Beta-Alanine and 2 g of Glycerol to increase concentration, endurance and hydration.
During exercise :
Consume 40g of Cluster Dextrin, 3g of Magnesium Citrate and 2g of Beta-Alanine mixed in 1L of lukewarm mineral water to maintain a constant energy intake and reduce muscle acidity.
Just after the effort :
Rebuild your muscles with 6 BCAA 4.1.1 capsules and 1 Organic Raw Bar for rapid recovery.
At dinner :
Continue recovery with 4 Collagen capsules and 4 Omega 3 capsules, promoting tissue repair and cardiovascular health.
At bedtime :
End the day with 3 capsules of ZMB and 3 capsules of Multiminerals for restful sleep and mineral recharge.
By incorporating these supplements into your training routine, you're giving your body the nutritional support it needs to tackle the rigors of the marathon while optimizing your recovery.
Good race!
