Effective energy management, muscle recovery and injury prevention are all factors that should not be overlooked when training for a marathon. Regardless if you’re a seasoned runner or just starting out, sports
nutrition should always be a big part of your preparation.

To help you choose your supplements to improve your
performance, we’ve put together a simple programme to help your preparation.

BCAA 4.1.1: Improve muscle recovery by limiting muscle fiber degradation caused by intense training sessions.

Beta-Alanine: This helps to
increase endurance by neutralizing lactic acid and provides an anti-inflammatory
effect.

Cluster Dextrin: This is a carbohydrate providing a slow-release supply
of glycogen (energy) without being too heavy on the stomach during long
training sessions.

Magnesium Citrate: Helps reduce
lactic acid and muscle inflammation for improved endurance.

Energy bar: Is rich in
carbohydrates and is very easy to digest. Ideal for providing an energy boost
during your long runs or on marathon day.

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

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

• 30 min before training: 1 capsule of Mix Focus + 1 capsule of Beta-Alanine

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

• Just after training: 6 capsules of BCAA 4.1.1 + 1 Energy bar

• Dinner: 4 capsules of Collagen + 4 capsules of Omega 3

• Before bed: 3 capsules of ZMB + 3 capsules of Multiminerals