Sports nutrition: a pillar for running performance

Sports nutrition plays a central role in the performance of road runners, especially for marathons and half-marathons. Intensive training is not enough to achieve your running goals; you also need to provide your body with the fuel it needs to support prolonged effort, avoid muscle fatigue, and optimize recovery. A suitable diet before, during, and after the race can make the difference in crossing the finish line in the best conditions. Running is, along with cycling, the sport that consumes the most sports nutrition. The proof is that only running and cycling stores offer a nutrition section.

The Nutritional Needs of Runners

Before the race, the body needs reserves of glycogen, the main fuel for muscles during long efforts. During the event, a regular intake of simple carbohydrates is crucial to maintain energy and avoid the famous "wall". Finally, during the recovery phase, muscles require proteins and minerals to repair muscle fibers and rehydrate the body.

Mulebar: tailor-made nutrition for runners

The sports nutrition brand Mulebar has established itself as a benchmark for runners, offering a complete range of natural products, adapted to each stage of the race:

• Before the race : Mulebar energy bars provide long-lasting energy thanks to ingredients rich in complex carbohydrates, such as oats. Their natural taste and digestibility make them ideal for loading glycogen. Since it is really not easy to chew while running, it is best to consume a bar 30 minutes before the start, to give it time to digest and take effect.
• During exercise : Mulebar offers energy gels and energy compotes, easy to assimilate during the race because they are fluid enough not to hinder breathing without needing to drink too much to get them down. These very fruity products allow you to quickly recharge your energy reserves. The effort drinks and hydration drinks provide either carbohydrates, mineral salts and vitamins or just mineral salts and vitamins.
• After the race : The plant-based proteins in Mulebar protein bars facilitate recovery by helping muscles regenerate while providing the nutrients necessary for good recovery.

Mulebar's philosophy is to offer healthy, enjoyable products, without additives or preservatives, respectful of the environment and made from 100% natural ingredients. For runners concerned about their health and their ecological impact, Mulebar is an essential ally for all stages of their preparation up to the finish line.

FAQ: Sports nutrition for running and Mulebar

How many gels should I consume during a marathon

Carbohydrate needs during a marathon vary greatly depending on the runner's build, the intensity of their effort and the duration of the race as well as the outside temperature. It is therefore only with race preparation training that everyone will build their nutrition plan during the race. What is recommended regardless of the quantity is to split the intake every 1/4 hour with a little water afterwards to remove the sweet taste in the mouth. This is why Mulebar offers gel tubes and resealable compote gourds. Taking a tube of gel at once can make too much sugar and cause the opposite effect to that desired, namely cotton legs.

See the blog post : Which energy gels for the marathon ?

Energy gels quickly become expensive, how can I pay less for them?

A tube of gel costs between €1.5 and €3.5 depending on the brand and for those who run a lot this quickly represents a real budget. Mulebar offers eco-refills of 12 gels sold 33% cheaper than 12 tubes of gels. The cost price excluding promotions is €1.66, which is in the low range of the market. Mulebar energy gel tubes are reusable to reduce the use of single-use plastic tubes.

See the blog post : What is the best cheap energy gel?