In running, efficient energy management, muscle recovery and
Injury prevention are elements that should not be overlooked to succeed in your marathon. For this, the marathon runner, beginner or experienced, must consider sports nutrition as one of the pillars of his training. In order to help you choose the useful food supplements to improve your performance, here is a simple supplementation program to apply.

The fundamental supplements

BCAA 4.1.1 : helps improve muscle recovery by limiting the breakdown of muscle fibers caused by intense sessions (VMA, long outings).

Beta-Alanine : allows the marathon runner to increase his endurance by neutralizing lactic acid and producing an anti-inflammatory action.

Cluster Dextrin : is a carbohydrate providing a supply of glycogen, therefore energy, in a prolonged manner without weighing on the stomach during long outings.

Magnesium Citrate : Helps reduce lactic acid and muscle inflammation, for better endurance performance. (VMA, threshold)

Organic Raw Bar : is rich in carbohydrates and very digestible. Ideal for providing an energy boost during your long runs or on marathon day.

Collagen : helps to better lubricate tendons and provides better protection against running-related injuries.

Glycerol : prevents dehydration induced by exercise and fights digestive problems during your run.

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The marathon supplementation program

• For breakfast : 1 capsule of Multivitamins + 3 capsules of Multiminerals + 4 capsules of Collagen + 1 Protein Bar

• 30 min before exercise : 1 capsule of Mix Focus + 1 capsule of Beta-Alanine + 2 g of Glycerol

• During exercise : 40 g of Cluster Dextrin + 3 g of Magnesium Citrate + 2 g of Beta-Alanine in a 1L bottle of temperate mineral water

• Just after exercise : 6 capsules of BCAA 4.1.1 + 1 Organic Raw Bar

• At dinner : 4 capsules of Collagen + 4 capsules of Omega 3

• At bedtime : 3 ZMB capsules + 3 Multimineral capsules

The ideal diet plan

Before the marathon, focus on a diet rich in complex carbohydrates and good hydration. The day before, limit fiber to avoid digestive problems. On race day, eat a breakfast rich in carbohydrates and proteins two hours before leaving. During the race, drink regularly and use energy gels to maintain your energy. Afterward, focus on recovery with protein to repair muscles and carbohydrates to replenish energy. Hydration remains crucial. Supplements can also help improve endurance and recovery.

What to eat before a marathon?

To optimize your marathon preparation , focus on increasing complex carbohydrates like potatoes, pasta, and whole grains in the days leading up to the race to maximize your glycogen stores. Ensure adequate hydration, even considering supplements like glycerol to improve water retention. On race morning, choose a light, energetic breakfast, such as a slice of white bread with honey and a banana, followed by a hot beverage to stimulate without irritating. During the race, maintain your energy levels with energy gels every 45 minutes to 1 hour and hydrate regularly to prevent performance declines.

Recovering after a marathon

Effective recovery after a marathon requires adequate nutrition and hydration to replenish lost fluids and nutrients, along with stretching and light activity to improve flexibility and reduce muscle soreness. Use compression garments and apply ice to reduce inflammation and soreness. Rest and adequate sleep are essential for tissue repair, while therapeutic massage can relax tight muscles. If pain persists, seek medical advice. Return to training gradually, listening to your body, to avoid injury.