ISOSTAR offers ready-made nutrition kits and advice on their use for marathon and half-marathon participants. The kits include products designed before the competition to prepare the body for exercise, during the competition to ensure sufficient energy reserves and after the competition to restore.
Choose the most suitable set of Isostar products for the competition!
THREE DAYS BEFORE THE COMPETITION
Malto Carbo Loading drink. The product contains a rich amount of carbohydrates (composed of 95% carbohydrates) with a high glycemic index – maltodextrin, which will be quickly absorbed. Their reception will provide the body with the necessary energy reserves on the day of the competition. In addition, by taking in energy before the competition in this way, the body will not be burdened by processing food, for example. pasta. The product is tasteless and can be mixed with water or any other favorite drink.
MORNING OF THE COMPETITION
2-3 hours before start:
Energy” bar (chocolate, cranberry or banana flavor). The product contains a rich amount of simple and complex carbohydrates, which are necessary for the generation of energy during exercise. Vitamins C and E – antioxidants that protect cells from the effects of free radicals during exercise. Vitamins of the B group ensure a full metabolism in the cells. The bar is designed so that it is quickly processed and, when used shortly before the start, does not cause the feeling of food in the stomach. We recommend the first eat the bar 1h 30min before the start. We recommend drinking a “Fast Hydration” drink together. If it’s not hot, you can skip the first drink and it will help you avoid hypoglycemia and plan to run close to the anaerobic threshold, add Bicarbonates powder to the drink. This powder helps to neutralize the lactic acid that causes “heavy legs” during exercise. It contains a generous dose of sodium bicarbonate and magnesium. It can also be used the day before the race and during the race.
5-15 minutes before the start:
Before the start itself, the body is ready for the big load of the day. Already standing in the starting corridor, the heart rate is higher due to excitement and energy is wasted. We recommend taking some energy right at this moment, which will provide reserves for the first 15-20 minutes. For shorter distance runners, we recommend Energy Gel. For those who are running for results, we recommend Endurance Energy BCAA one tube 20g. This energy charge is easy to use, contains fast-absorbing carbohydrates, vitamin C, which serves as an antioxidant, as well as some guarana and ginseng seeds for energy and a successful start to the competition.
DURING THE COMPETITION
Every 20 minutes
During exercise, the body needs regular fluid and energy intake. Sip the isotonic drink constantly. Due to the high content of carbohydrates, the drink provides the necessary amount of energy. The salts in the composition (sodium, magnesium, calcium, potassium) ensure the full functioning of cells and also help to avoid cramps. It is good if liquid can be taken together 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 additional energy. For runners who like a more even burst of energy, we recommend the Actifood gel, rich in complex carbohydrates and with a slower onset. We recommend eating a portion after the first 8-10 kilometers or 50 minutes. Then eat one serving every 45 minutes. The jelly provides the necessary amount of carbohydrates. It contains vitamin B1, which helps cells convert nutrients into energy. Vitamin C and E serve as antioxidants that help protect cells from free radicals. Faster energy, or a gel with a high concentration of fast carbohydrates, is Energy Gel. We recommend eating these single-dose gels every 45 minutes to ensure even energy throughout the distance. These gels will also be available for 42km runners. Runners aiming for results should also take Endurance Energy BCAA one tube 20g every 20min as an additional drink. In an hour, it will form about 60g of carbohydrates, which is the optimal amount that the human body can convert into energy. In the last 5km of the half-marathon, runners have time to take caffeine products (for those who have come to know them). “Energy Shot”, which contains 99mg of caffeine, will significantly prevent fatigue and accumulate existing energy for the last 30-45 minutes. It contains fast-absorbing carbohydrates, vitamin C, which serves as an antioxidant, and vitamin B1, which helps convert the nutrients needed by the body into energy. Remember to drink extra fluids when consuming caffeine.
21 km and 25 km
For those whose running intensity is not high and have the opportunity to eat, we recommend half an energy bar “Endurance Energy“ after the 21st kilometer. Eat the other half after covering 25 kilometers. The bar contains the necessary amount of slow carbohydrates, which are immediately processed into energy. The B group vitamins and fibers in its composition will promote metabolism – the conversion of nutrients into energy. Vitamins C and E serve as antioxidants that help protect cells from free radicals.
30 km – 35 km
When the so-called wall – “The Wall” – or popularly called the “carbohydrate pit” – is approaching, it is essential to continue to take in energy regularly. Gels are very suitable for quick and concentrated energy intake. Continue to get enough fluids and energy through gels or bars if you’re a slower runner and solid food is available. Around 35km or 30-40min to the finish, marathon runners should think about additional stimulants, and to remove fatigue and replenish energy, we recommend “Energy Shot”, which contains 99mg of caffeine. Drinking the easy-to-use Energy Shot’, the runner will significantly reduce fatigue, and the ginseng extract and guarana will accumulate the existing 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 drink extra fluids when consuming caffeine.
AFTER THE COMPETITION
Even if you took in fluids during the run, it is very important to continue taking them after you finish. It is important for the body to recover fluids, minerals and proteins after a run. Lack of these nutrients can cause muscle pain and stiffness. After the finish, the athlete should drink an “After Sport Reload” protein and carbohydrate drink – the protein will restore the amount of lost muscle, and the amino acids contained in it will promote the regeneration of muscle cells and the healing of micro-injuries, the carbohydrate reserves will ensure that the runner’s body has enough energy to be able to perform the recovery processes as quickly as possible. Vitamins B2, B6, C and PP, as well as magnesium in the product will reduce fatigue. The calcium in the product will ensure the regeneration of bone tissue. It should be noted that at least 20g of protein should be taken after the run, so combining the “After Sport Reload” drink with the tasty “Reload Sport” bar will provide the minimum necessary complex of proteins, minerals and vitamins to recover in a short time and feel good the next day.
