GOING THE DISTANCE

WHEN THE MARATHON MISSION MILES RAMP UP, FUEL YOUR RUNNING BODY TO RUN, RECOVER AND REPEAT

They call it ‘ monster March’. If, like our Mission Marathoners (see Up To Speed, opposite), you’re training for a spring 26.2, this is the month when the mileage maxes out and your body needs all the support it can get to keep performing without breaking down. Absolutely crucial to this is getting the right fuel to your hard-working muscles so they can repair, rebuild and be ready for your next run.

‘ There are many elements to consider post training,’ says leading Performance Nutritionist Jennie Carter, ‘ but to speed up your recovery process and prevent injury or weakened performance when you next run, the key is to rehydrate, replenish lost glycogen and minerals, and also to fuel muscle recovery. When you train, you suffer micro trauma to muscle tissue. To repair, your body needs amino acids, which come from protein. The right source and amount of protein supplementation post training gives your body the nutrients to help begin the repair, maintenance and recovery of muscle tissue.’

As with most things in marathon training, time is a key factor, too: ‘ Post exercise, for runners there is a window of between 30 and 120 minutes that is optimal to rehydrate, fuel and recover,’ says Carter.’ This is the key timeframe when the nutrients you take in will have the biggest beneficial impact; and when it comes to protein intake, the clock is really ticking. ‘ The latest research suggests that protein intake – ideally 20g – can be most effective if taken within 30 minutes of exercise,’ says Carter. ‘And replenishment of muscle

glycogen is also essential within this timeframe.’

The trouble is, when you drag your weary limbs through the front door after a tough 20-miler, you don’t have the time or the energy to prep a perfectly balanced recovery meal, even if you could stomach it. Which is where sports nutrition products such as Vifit Sport come in. ‘ Sports nutrition is a great option for convenient delivery of the required macro and micro nutrients to help begin the recovery process immediately after sport,’ says Carter. ‘ They can provide your body with the required carbohydrates, protein and minerals to optimise recovery and can easily be taken on the go.’

But it’s not just the convenience that’s key here, you also benefit from a formulation designed to speed the necessary nutrients through your system to get to where you need them, fast. ‘ They are easy to digest and absorb, so available to the body faster than wholefood during these essential post-training moments.’

If you’re on a marathon mission, the right recovery fuel is a key part of a winning strategy, as it has been for our Misison Marathoners. Keep up with their progress at #missionmarathon.