Marathon ANG LR

8/13/2019 Marathon ANG LR

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ADVANCED NUTRITION GUIDE FOR

EASIER

MARATHON

F R E E G u i d e!

F o r b e g i n n e r t o p r o

Guides for more sports: www.highfive.co.uk

I n p a r t n e r s h i p w i t h . . .



The right nutrition is a major benefit to theperformance of top athletes and beginnersalike. Your sports nutrition should:

PROVIDE FLUIDS AND

KEY ELECTROLYTES TO KEEP YOU

HYDRATED

PROVIDE CARBOHYDRATE FOR

ENERGY

PROVIDE QUALITY PROTEIN FOR

THE DEVELOPMENT OF

LEAN MUSCLE

WHY USE SPORTS NUTRITION?

Carbohydrate is the fuel that lets you runstrong and makes your run enjoyable.

Although your body has a limited store ofcarbohydrate, it’s normally sufficient forrunning up to 90 minutes.

For shorter runs, you only need to take onfluids with electrolytes (High5 ZERO) toremain HYDRATED. The exception is whenrunning at high intensity or running for 90minutes or more day-after-day. You shouldthen switch to sports drink and gel whichalso provide carbohydrate.

RUNNING UP TO 90 MINUTES



Longer runs or short high intensity sessions,especially on consecutive days, can depleteyour body’s carbohydrate reserves and as aresult your energy levels will drop. You will feelfatigued in the latter stages of your training

session, feel tired for the remainder of the dayand perhaps not feel ready for your training thefollowing day.

Your body is telling you that it needs morecarbohydrate. For more demanding training youmust focus on remaining HYDRATED andensuring that you have an adequate ENERGY intake. If you deplete your body’s carbohydratereserves, your body’s energy levels will drop.

Fuelling your body with High5 EnergySource sports drink or EnergyGel will help maintainyour performance and provide the extraenergy you need to enjoy your running.

HARD RUN SESSIONS

ZERO - FOR RUNS UP TO 90 MINUTES

The UK’s leading zero cal electrolyte sports

drink tab

l Light & refreshing sports drinkwith a hint of fruit

l With Vitamin C and 5 electrolytes

including magnesium l Helps support a healthy

immune system

l 15 litres of drink mix concentratedinto the small recyclable tube

l ZERO X’treme contains 75mgcaffeine per 500ml



FUEL YOUR MARATHON

If you’re tackling a marathon, you will havetrained hard for months to get in great shapeand ready to line up at the start of those26.2 miles. One of the most crucial final

pieces in the marathon puzzle is your

race-day nutrition strategy...

THE FUELLING FACTS

During a marathon, more than two thirdsof your energy comes from carbohydrate.Your body can store a limited amount ofcarbohydrate and as the miles tick by youwill quickly deplete that store.

As your carb level falls, so does your energy,

and you will find it harder to maintain yourpace. If that level continuesto drop you could hit thedreaded ‘wall’ – whereyour carb stores areso depleted that yourmuscles are forcedto rely on fat as fuel.

The body finds it hard

to convert fat to energy,which adds to the strainyou’re under.

A STRONG FINISH

To ensure you have optimum carbohydratelevels on race day, you should carbo loadin the days leading up to your event andconsume carbohydrate during the marathon.Visit www.highfive.co.uk for more information.

EARLY START

Your body can absorb a maximum of about60g of carbohydrate per hour from gels (upto 75g if the gels contain the right amountof caffeine).

Think of your body’s carbohydrate store asbeing like a small tank – it starts emptying assoon as your run begins and it empties faster

than you can fill it. As your tank empties, yourpace will slow, even if you’re putting in moreeffort; eventually, you may hit the wall.

By taking carbohydrate frequently and fromthe start you keep the tank topped up. Theidea is to keep it from running low untill youcross the finish line. This way you achieveyour best time and feel strong to the endof the race.

If you only use one or two gels at 17 miles,when you are already carbohydrate depletedand close to hitting the wall, it’s too late. Itwill help a little but there is a good chanceyou are going to suffer in the later miles.

Running a half marathon, 10km

or interested in a different sport?

Visit highfive.co.uk for more guides



Breakfast should be light and high in carbs.Cereals, toast and porridge are good options.Drink 500ml of High5 EnergySource for additionalcarbs and to stay well hydrated. Take a High5EnergyBar with you to eat on the way to your race.

NUTRITION GUIDELINES MARATHON

10 to 15 minutes before the start, take two High5EnergyGel Plus sachets and drink 200-300ml ofwater or ZERO. Each sachet contains an exactamount of caffeine to boost your performance.After the first hour, take a High5 EnergyGel Plus every 30 minutes until you cross the finish line. If,for example, you’re aiming to finish in four hours,

take six High5 EnergyGel Plus sachets with you.Use a High5 Gel Belt to carry your gels.

RACE DAY BREAKFAST:

ON THE RUN: NOVICES

If you get your nutrition right, you will give yourselfthe best chance of getting that all-important PB.Ten to 15 minutes before the race begins, taketwo High5 EnergyGel Plus sachets and drink 200-300ml of water or ZERO. At the 40-minute point,take one High5 EnergyGel Plus and another every

20 minutes thereafter. Use your expected finishtime to calculate the number of gels you’ll need.

If three gels (the optimum amount per hour) is toomuch for you, take two (still better than one). Takewhat you can, but do it from the start of the run.Practise using gels in training so you will find themeasy to take and absorb on race day.

ON THE RUN: EXPERIENCED RUNNERS

If you weigh under 50kg OR you weigh over 50kgand expect to run more than 5 hours: Take no morethan two gel Plus (with caffeine) each hour. Yourthird gel each hour should be a non-caffeine gel.

If you are pregnant, have any medicalconditions or do not wish to use

caffeine for another reason, thensimply switch to the non-caffeineversion of EnergyGel or IsoGel.

CAFFEINE

Your fluid needs will depend on how warm theweather is on race day and how much you sweat.Try to regularly take on water or on-course sportsdrinks, but if you use the on-course drink, take carenot to consume too much additional carbohydrate

from the sports drink. In very hot conditions youmay need to take on additional electrolytes.

Individual ZERO tabs can be wrapped in Cling Filmand carried on your run. Simply put the tab into theon-course water to make a refreshing electrolytedrink. ZERO does not contain carbohydrate.

FLUIDS

Drink 500ml of Protein Recovery as soon as you finish. Drink another500ml one hour later and eat abalanced meal as soon as possible.

AT THE FINISH

D e v e l o p e d i n p a r t n e r s h i p w i t h . . .



KEY PRODUCTS

Advanced sports drink mix

l Caffeine free

l 2:1 fructose carbohydrate withkey electrolytes

l Great light taste

ENERGYSOURCE (2:1 FRUCTOSE)

The Uk’s leading zero calelectrolyte sports drink tab l Contains electrolytes including

sodium, magnesium & potassium

l Contains Vitamin C. Supporting a healthy immune system and

contributing to the reduction oftiredness and fatigue

l Light & refreshing sports drink

ZERO

The healthy snack for

training and racingl Simple and complex carbs

l Fruit & grain

l Provides one of your 5-A-Day

ENERGYBAR

A smooth gel with a dashof real fruit juice for a lighttaste

l Proven in the World’s toughest

competitions

l 23g of carbohydrate

l Available with or without caffeine

ENERGYGEL

23g carbohydrate gel that’smore like a drink than a gel.Can be taken without water

l Smooth, light & not too sweet

l A dash of real juice flavours fora light refreshing taste

l Proven in the World’s toughestcompetitions

l Available with/without caffeine

ISOGEL

The ultimate post exercisedrink mix with whey isolate

l The Pro’s choice after exercise

l Contains the highest quality whey protein isolate

l Contains carbohydrate

l Mixes easily into wateror milk

PROTEIN RECOVERY



GREAT VALUE TRIAL PACK:

MARATHON PACK

The High5 Marathon Pack provides youwith enough sports nutrition for the full day ofyour marathon or half marathon and includesproducts for use before, during and after. Itcomes with a FREE run bottle and 3 FREE

gels plus 3 months FREE membership tothe RunLounge.

This pack is intended to demonstrate whatcan be achieved using the latest generationnutrition products and a scientific strategy for

your sport, distance and body weight, and

without the need to spend a lot of money!

The pack is great value and contains anassortment of best-selling flavours. Available

from all good running shops and online.

GUIDE BHIGH5 IS A UK COMPANY

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Marathon ANG LR