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Marathon

Marathon

You are the product of weeks of preparation. Your highlight of the year is coming closer and closer, and very soon you will be running your marathon! So that you achieve success on your "big day", here are some important tips for along the way.

We differentiate between various topics:
Compiled by Torsten Binder, Dipl. Nutritionist

Marathon

These nutrients are decisive for your success:

nutrients for success

An isotonic beverage supplies you with:

Fluid - to protect against performance slumps

Fluid - to protect against performance slumps

Even a fluid loss of 1-2 litres causes a drop in performance of up to 20%.

Carbohydrates – fuel for the muscles

Carbohydrates – fuel for the muscles

Carbohydrates are fast energy suppliers for the musculature and of essential importance for concentration capacities.

Sodium – decisive in case of cramps

Sodium – decisive in case of cramps

As you sweat, you lose mineral substances, mainly sodium. A severe sodium deficit may lead to cramps.

 

Why is self-sufficiency required in competitions?

In this way, you make yourself independent of the refreshment stations. Don't take risks – with your tried and tested and compatible Sanct Bernhard Sport self-sufficient supply, you stay on the safe side! You can find out how to use our products correctly whilst running in the section "Competition".

Important: Test your individual nutrition strategy extensively in long training sessions!

What is the optimum supply with Sanct Bernhard Sport?

 

Download recommendations for consumption now:
marathon.pdf (625 KB)   half-marathon.pdf (596 KB)

PREPARATION
The supply of carbohydrates must be finely tuned prior to the competition.

For this reason, drink 500ml Isotonic Energy Drink the evening before the day of the competition. Overnight, you lose a high quantity of liquid and therefore also sodium through breathing, sweating and, after getting up, through morning urination. In addition, carbohydrate levels are at a minimum in the morning. Consume 500ml Isotonic Energy Drink 1 hour prior to the start.

Tip in case of extreme challenges: Drink 1 tube of Liquid Energy Pure 15 minutes prior to the start.

 

DURING THE COMPETITION
From the start, ensure a constant supply of nutrients.

Marathon:
From kilometre 15, consume ½ tube Liquid Energy Pure every 5 kilometres + water at the refreshment stations.

Half marathon:
From kilometres 13 and 17, consume ½ tube Liquid Energy Pure + water at the refreshment stations.

 

REGENERATION
Of essential importance for fast regeneration is the compensation of lost nutrients and mineral substances.

Within the first half hour after activity, the metabolism is still stimulated. Therefore the body is able to absorb and process the supplied nutrients to an increased degree. As soon as you reach the finishing line, drink 1 tube of Regenerations-Turbo +BCAA, through which you can directly provide your body with the decisive nutrients.

Stress and the hectic pace of everyday life place great demands on the body. Frequently, training is incorporated into an already-stressful schedule.

PREPARATION

In this case, and in case of intensive training, consume 500 ml Isotonic Energy Drink 1 hour prior to starting training to provide the basis for efficient performance.

DURING TRAINING

In case of high levels of exertion, you can also fall back on the Isotonic Energy Drink during training.

REGENERATION

After a hard training session, immediately drink 500ml Protein Regeneration-Turbo.

Or, after a moderate training session, drink 500ml Regeneration Mineral Drink Premium.