This answer varies so much from person to person, depending on what your usual intake is during a marathon, how much you sweat, what nutrition strategy is beforehand, too. As a rough guideline for you to try we would recommend:
-Energise when you wake up (I recommend having 2 cups)
-Hydrate 1-2 hours pre marathon and/or Perform (hot)
-Perform during the run (cold)
-Hydrate (potentially a smaller, more ‘shot’ like format) mid run, alongside your cold Perform.
As an additional caveat here, you can use 1-2 tea bags per brew depending on how strong you like the flavour. For some general guidance on quantities, you can get about 3 brews out of 1 bag (and 1 brew per matcha stick) but again it is worth experimenting to find your flavour preferences! Our in house- nutritionist, Ellie, uses 2x Hydrate sachets in her 500ml bottle for her long runs.
Our new Natural Energy Drinks are perfect to take before runs, for a top up of electrolytes, slow release caffeine and other vitamins/minerals to support performance. Depending on the type and timing of session, they can be used during training, too. For example, if a running based session, the can would not be advised as it is lightly carbonated, so the fizz would be impacted if bouncing around a lot. Similarly, there is 20mg of caffeine in each can, so we would not recommend having this after 3pm, due to the caffeine content and how long it takes for caffeine to leave our system.
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