Half Marathon Kit – Runner to Score

IN THE MORNING

2-3 hours before the start:

Energy bar (chocolate, cranberry or banana flavour).
The product contains a rich amount of simple and complex carbohydrates needed to generate energy during exercise.
Vitamins C and E – antioxidants that protect cells from free radicals during exercise.
B vitamins ensure complete metabolism in the cells.
The bar is designed to be processed quickly and not to cause a feeling of food in the stomach when consumed shortly before the start.
We recommend eating the first bar 1h 30min before the start and the second bar 45min before the start.
We recommend drinking a Fast Hydration ready drink with the bar.
Half a litre will be exactly the amount needed to start the race.
If the weather is not hot, you can skip the first drink.
The isotonic composition of the drink will allow it to be absorbed quickly and will help to avoid stress-related hypoglycaemia.
Runners who are running for results and plan to run close to the anaerobic threshold should add Bicarbonate powder to the drink before the start.
This powder helps to neutralise lactic acid, which causes “heavy legs” during exercise and can lead to cramp attacks.
It contains a generous dose of sodium bicarbonate and magnesium.
It can also be used the day before, during and after competition.

5-15 minutes before the start:

Before the start, your body is ready for the day’s heavy workload.
Even standing in the starting corridor, the excitement makes your heart beat faster and wastes energy.
We recommend that you take in some energy at this point, which will provide reserves for the first 15-20min.
We recommend 1 Energy Gel (35g). For shorter distances we recommend 1 Energy Gel (35g).
For those on longer distances and for results – Endurance Enegy Booster BCAA.

Every 20 minutes

During exercise, the body needs a regular intake of fluid and energy.
Sip isotonic drink constantly.
Thanks to its high carbohydrate content, the drink provides the necessary amount of energy.
The salts (sodium, magnesium, calcium, potassium) in the drink ensure full cellular function and help prevent cramps.
It is good if the fluid can be taken with energy (carbohydrates).
Endurance Energy will be more suitable for longer distances, while Hydrate & Perform will be more suitable for half marathons and shorter distances.

10 km and 15 km

During prolonged exercise, the body needs extra energy.
It is recommended to eat Gel Energy or half of Actifood gel after the first 10km.
The second Gel Energy or half of the Actifood gel should be eaten after 15km.
The vitamin B1 in the formula will help the cells convert nutrients into energy.
Vitamin C will help relieve fatigue and together with vitamin E will act as antioxidants.
For runners who are going for results, an additional drink should be Endurance+ BCAA one tube of 20g, every 20min.
This will result in approximately 60g of carbohydrate per hour, which is the optimum amount that the human body can convert into energy.
In the last 5km of the half marathon, runners have time to ingest caffeine products (for those who are familiar with them). The Energy Shot, which contains 49.8mg of caffeine, will significantly prevent fatigue and store energy for the last 30-45min.
It contains fast-absorbing carbohydrates, ginseng and guarana extracts, vitamin C which acts as an antioxidant, vitamin B1 which helps convert nutrients needed by the body into energy.
Remember to take extra fluids when drinking caffeine.

21 km and 25 km

For those who do not run at a high intensity and have the opportunity to eat, we recommend half an Endurance+ bar after 21.
After the first one kilometre.
Eat the other half after 25 kilometres.
The bar contains the required amount of slow carbohydrates, which are immediately converted into energy.
The B vitamins and fibre it contains will boost metabolism – the conversion of nutrients into energy.
Vitamins C and E serve as antioxidants, helping to protect cells from free radicals.

30 km – 35 km

When approaching “The Wall” – also known as the “carb pit” – it is important to continue to consume energy regularly.
Jelly is very good for fast and concentrated energy intake.
Continue to take in enough fluids and energy using gels or bars if you are a slower runner and can also take in solid food.
Around 35km or 30-40min from the finish, marathon runners should think about additional stimulants and for fatigue relief and energy replenishment we recommend an Energy Shot, which contains 49.8mg of caffeine.
Drinking the easy-to-use Energy Shot will significantly reduce fatigue and the ginseng and guarana extract will build up energy for the finish line.
The product contains fast-absorbing carbohydrates, vitamin C, which serves as an antioxidant, and vitamin B1, which will help convert the nutrients needed by the body into energy.
Remember to take extra fluids when drinking caffeine.

AFTER THE COMPETITION

You need to take into account that at least 20g of protein is needed after a run, so combining a Reload After Sport drink with a tasty Reload After Sport bar will give you the minimum protein, minerals and vitamins you need to recover quickly and feel great the next day.