At the end of a long run (over an hour and a quarter), water and minerals will have been lost due to sweating and energy stocks eroded, if not totally exhausted, to cope with the energy demands of the task. Due to the intensity of effort, the muscle fibres are damaged. If you plan to run within 24 to 48 hours after a marathon, you must pay specific attention to the recovery period and restoring what the body has lost. Recent research has shown that 30 minutes after the end of a race, the body expresses the maximum capacity to rebuild the stocks of energy in the form of glycogen. This process, however, may be best only if you consume high-GI carbs, such as glucose, sucrose and maltodextrin, as they are absorbed more quickly. Damaged muscle fibres need branched chain amino acids.
As I am sure you have heard, never try a new supplement on race day. The last thing you want is to have any adverse reactions or gastrointestinal issues when you are racing. Following a specific nutritional strategy and testing the timing of the strategy during training will verify its effectiveness. Enervit has developed a specific marathon runner strategy that can be referred to for guidance and is available for download on the Enervit website: http://www.enervitsport.com/za/enervit-strategy.
Using the right supplements at the right time are an essential part of a runner's success.
Refer to these tips when purchasing and consuming your supplements during training and racing. Make notes on how your body reacts when using the different products at different stages so that you can prepare accordingly as you continue on your running journey. Good luck!
For more information on supplements, as well as sport-specific strategies, visit www.enervitsport.com/za, or follow Enervit on Facebook:www.facebook.com/enervitsa and Twitter:www.twitter.com/EnervitSA
About Professor Enrico Arcelli:
Professor Arcelli is the author of the best-selling book Running is Beautiful!. He is responsible for the Equipe Enervit Scientific Committee and is known as 'Professor Race'. He acts as a mentor to both professional and amateur runners; runners who have run out of passion, runners who want to prepare for a 10 km race or half marathon and those who have decided to run to improve their health and lifestyle.
The Enervit Company produces a range of sports food supplements and functional nutrition brands and products. The company carries out research on foods and supplements and develops, produces and markets products for people taking part in sporting activities and people who wish to keep fit. Its main product lines are exported to more than 20 countries all over the world.
Enervit Sports is a complete line-up of endurance sports nutritional supplements, providing specific products for every step of an athlete's performance strategy: before - to increase the availability of energy; during - to combat fatigue; and after - for a quick and optimal recovery.
Enervit has over 50 years of experience in the sports nutrition industry and has invested significantly in research to understand the real nutritional needs of athletes. Equipe Enervit - a group of doctors, researchers and technicians with different specialities - works in perfect synergy with the Research and Development Centre, based in Zelbio, Italy, to scientifically develop products that, through a careful selection of GMO-free raw materials, high-level production processes and UNI EN ISO 9001-2008 certified controls, are of the highest quality and safe for consumption. Enervit products are born from this research work and in-depth analysis.