Guide to using supplements for trail races and marathons
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Guide to using supplements for trail races and marathons
When tackling endurance races such as trail running, ultra-trail, marathons and skyraces, managing energy, fluid and mineral supplementation becomes crucial for performance and for well-being during and after the race. Every athlete has different characteristics, but there are common principles that can help you build an effective supplementation plan.
Why is supplementation important?
During long races, the body uses large amounts of carbohydrates and loses fluids and mineral salts through sweating. If energy and salts are not replaced properly:
A well-planned supplementation strategy helps to:
Carbohydrate-based energy gels (glucose, fructose, maltodextrins)
EXTRA SUPPLEMENTS
Carnitine: E.g. Megavis® Drink / Megavis®
Below is a specific supplementation plan for the different routes of the Primiero Dolomiti Marathon. Of course, each athlete will need to adapt it to their own habits and tolerances:
Mistakes to avoid
Every athlete should always test their supplements in training to check gut tolerance and establish the optimal doses.
In endurance races the most common mistake is taking too little, too late: starting from the very first kilometres ensures a steady supply of energy.
Conclusion
Tailoring supplementation to duration, intensity, temperature and individual characteristics is the key to tackling demanding races such as the Primiero Dolomiti Marathon and, more generally, all endurance competitions.
Getting into the habit of practising your "nutrition strategy" in training too is essential for arriving ready on race day.
When tackling endurance races such as trail running, ultra-trail, marathons and skyraces, managing energy, fluid and mineral supplementation becomes crucial for performance and for well-being during and after the race. Every athlete has different characteristics, but there are common principles that can help you build an effective supplementation plan.
Why is supplementation important?
During long races, the body uses large amounts of carbohydrates and loses fluids and mineral salts through sweating. If energy and salts are not replaced properly:
- you risk depleting muscle glycogen ("hitting the wall" or an energy crisis);
- the risk of cramps and muscle problems increases;
- thermoregulation and mental clarity deteriorate.
A well-planned supplementation strategy helps to:
- keep energy intake steady;
- reduce fatigue;
- prevent dehydration and electrolyte imbalances;
- improve post-race recovery.
Carbohydrate-based energy gels (glucose, fructose, maltodextrins)
- E.g. Energen® 40 ml, Energen® 30 ml, Energen® G2F1
- Provide ready-to-use energy during the race
- E.g. Ready 56ml
- Ideal 15-30 minutes before the race to optimise energy activation
- E.g. Isodrink®, Mineral® KCMg
- Essential for balancing losses of sodium, potassium, magnesium and chloride
- E.g. Volamin® Drink / Volamin®
- Support post-race muscle recovery and reduce fatigue
Bars
- E.g. Promeal® Energetica / Promeal® Energy Crunch / Promeal® Energy Fruit / Promeal® Zone 403030
- Bars can be a valid solid alternative to gels, especially for those who suffer from gut discomfort or prefer some variety: take one every 60-90 min, alternating with gels.
EXTRA SUPPLEMENTS
Carnitine: E.g. Megavis® Drink / Megavis®
- Supports energy metabolism by promoting fat oxidation.
- Useful in long races to delay the early use of glycogen stores.
- When to take it: 1 vial about 30-60 min before the start; in long races (>3-4h) it can be taken again halfway through.
- A complete supplement with carbohydrates, protein and micronutrients.
- Useful as a post-race recovery drink or as a snack the day before.
- When to take it:
- Pre-race: to supplement breakfast
- Post-race: within 30 min of finishing to aid recovery.
- Before the race: about 15-60 min beforehand, take a pre-workout supplement (e.g. Ready® 56ml) and mineral salts (Mineral® KCMg).
- During the race:
- Keep carbohydrate intake steady: 30-60 g/h for shorter races, up to 90 g/h for longer races (if you are used to it).
- Alternate sources: fast-absorbing gels (Energen® 40 ml and 30 ml) and high-concentration gels (Energen® G2F1) to optimise intake without overloading the digestive system.
- Replace mineral salts steadily with Isodrink® or Mineral® KCMg.
- After the race: within 30 min, take Volamin® Drink or Volamin® to support muscle recovery.
Below is a specific supplementation plan for the different routes of the Primiero Dolomiti Marathon. Of course, each athlete will need to adapt it to their own habits and tolerances:
| Route | Estimated Duration | Recommended Supplementation |
|---|---|---|
| 42 km (Marathon) | 3h30 - 7h00 |
- 1 Energen® G2F1 every 50-60 min - 1 Energen® 40 ml every 30-35 min (instead of or alternating with G2F1 for those less used to gels) - 1 Promeal® energy bar about every 2h - Isodrink® regularly on the climbs or at aid stations - 1 Mineral® KCMg at the 2nd/3rd hour - 1 Ready® 56 ml 15-30 min before the start |
| 26 km (Short Trail) | 2h00 - 5h00 |
- 1 Energen® 40 ml every 40 min - 1 Energen® G2F1, optional, for those well used to gels - 1 Promeal® energy bar halfway (optional) - Isodrink® at aid stations - 1 Mineral® KCMg before or during - 1 Ready® 56 ml 15-30 min before the start |
| 16 km (Family Trail) | 1h15 - 3h00 |
- 1 Energen® 40 ml after the first hour - Isodrink® at aid stations - 1 bar before the race (optional) - 1 Ready® 56 ml 15-30 min before the start - 1 Mineral® KCMg before or during |
Mistakes to avoid
Every athlete should always test their supplements in training to check gut tolerance and establish the optimal doses.
In endurance races the most common mistake is taking too little, too late: starting from the very first kilometres ensures a steady supply of energy.
Conclusion
Tailoring supplementation to duration, intensity, temperature and individual characteristics is the key to tackling demanding races such as the Primiero Dolomiti Marathon and, more generally, all endurance competitions.
Getting into the habit of practising your "nutrition strategy" in training too is essential for arriving ready on race day.
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