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By Alister Gardner,  2-5 min. read   Virtual Race Nutrition 101 Ever heard of "hitting the wall"? That’s when your body’s carb reserves (glycogen) run out! It’s pretty common and why Run Ottawa partnered with us to provide XACT ENERGY bars, a tasty alternative to gels, that give you energy all the way to the finish! Here are some guidelines to help you during the race. 2-3 days pre-race A good way to give your body a lot of fuel is carb loading. This is not about giant pasta dishes but simply about emphasizing carbs in your meals. Combined with some rest, this will build up your glycogen reserves and give you energy. It's important to stay hydrated and avoid alcohol. Race day Breakfast Stick with carbs; something light and easy on your stomach and something you know you can eat before your run. Coffee lovers: caffeine both wakes you up and stimulates the nervous system!  Sip fluids but not so much you need to stop before you’re around the block! Race Energy + fluids = happy running. A gel or an XACT ENERGY bar every 45 minutes will help avoid the dreaded bonk. Be sure to have regular access to water. Adding electrolytes to water helps absorption and maintain hydration. Plan ahead:  Think how you will carry or stash your gels and bars. Example:   30 mins before the race XACT ENERGY with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY with electrolytes +/- caffeine 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY with electrolytes +/- caffeine 3 hrs XACT ENERGY 3 hrs 30 mins XACT ENERGY with electrolytes +/- caffeine 4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY with electrolytes +/- caffeine   Finish line celebration  Congratulations, you are a #RunOttawa2021 finisher! Eat a mix of carbs and protein to help get your strength back. Our XACT PROTEIN bar gives you 15g of protein to ensure a good recovery. To help re-hydration, drink 500 ml of fluids with XACT ELECTROLYTES. Pro tips Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best sources! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for at least 500-1000ml / hr in fluid intake. More if it is hot out! Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, e-beet and blackcurrant). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of an XACT ENERGY bar will do the same job and be easier for your system to manage.   Alister is an elite runner specializing in long-distance trail running as well as co-owner of XACT nutrition.     Alister on Instagram   Alister's facebook page  Alister blog articles -/-

- By Alister Gardner, 5-6 min read   Your training is done and now it is time to prepare for the big day. Here are our top tips to help you get to the start line properly fuelled and your tummy feeling settled. Top up the carbs Carb loading (also known as glycogen loading) is just like topping up the gas in your car ready for a long drive, it is the process of topping-up glycogen reserves in your body which will be used to power your muscles for the greater pasrt of your race. If done properly, as much as 2000 calories of energy can be stored as glycogen in your muscles, liver and blood. Previously, people would go through 3 phases of carb-loading in the week leading up to the marathon: 1st phase, day T-7 to T-5: depletion of muscle glycogen 2nd phase, T-4 to T-2: increased carbohydrate intake and hydration 3rd phase, T-2 to T-0: maintain glycogen levels and ensure digestive comfort   Simpler, 2 phase approach Nowadays, people tend to skip the first phase. The problem was that by drastically cutting carbohydrates for 2-3 days people would find themselves becoming irritable, tired and unfocused while the body tried to adjust to a lack of energy from carbohydrates. The depletion phase seemed to provide a slightly higher glycogen reserve by race day compared to not doing it, however the benefit was marginal and did not outweigh the negatives. So folks now tend to skip straight to phase 2: From 4 to 2 days before the race, we want carbohydrates to make up 60-70% of our diet. Meals rich in pasta, potatoes and rice for example, are a great way to get those extra carbs in. Extra-large portions are not necessary as they can cause digestive system trouble. But an extra slice of bread or spoonful or pasta can be welcome and easily included without much digestive disruption.    Reduce the risk of stomach issues on race day! During the last 2 days before the race, we want to focus on reducing the risk of digestive issues the morning of the race (especially during the race!). To think about this only on the morning of the race is too late! We want to maintain the high carbohydrate intake but not overfeed. Too much food is hard work for the digestive system. Light foods with low fibre are best (for example, plain pasta with a light sauce the night before and oatmeal for breakfast). Watch out for these foods  Certain foods can be irritants to some people’s digestive systems. If you have stomach issues (especially when you run) it would be worth avoiding or at least minimising the following for the next 2 days: Peppers, onions, cabbage, tomatoes with their skin, cucumbers, salsify (a root vegetable), whole grain cereals. Fruits and vegetables with thick skins and seeds, as well as unripened fruit and veg. Milk products, greasy cooked foods and spicy foods Alcohol, too much sugar and caffeine. Too many raw veggies Remember these foods are best avoided only for these 2 days. Fruit and veg are an important part of our diet! Stay hydrated  We want to be sure to stay hydrated too. Aim to add an extra glass of water with your lunch and dinner, or keep a bottle with you during the day and takes sips regularly. But avoid highly concentrated, sweet drinks. Again, the night before the race, don’t over eat or drink. It may effect digestion in the night and you don’t want to carry all a large excess with you during the race the next day. Hopefully, with these tips in mind, the only place you will be dashing to is the finish line And most important of all - Have fun out there! Learn how to race smarter and how fuelling really works for you  Our product recommendation for hydration? Check out XACT ELECTROLYTES sport hydration tabs   If you enjoyed this article, subscribe to our Newsletter  Alister is an elite runner and has a diploma in sport nutrition. He is co-owner at Course et Cie, an independent run store in Granby, Québec as well as co-owner of XACT nutrition. You can follow and connect with Alister on Instagram and Facebook

By Alister Gardner - 5-7 min read   It ain’t rocket science but you gotta fuel the rocket! 1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll carry what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race. This could be between 4-6 chews or gels for a marathon runner depending on your time.   Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine or a Kronobar ENERGY 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for at least 500-1000ml / hr I fluid intake. More if it is hot out! Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 4 flavours: strawberry, apricot, orange and maple). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!   Alister is an elite runner specialising in long distance trail running as well as co-owner of XACT.   

By Alister Gardner - 5-7 min read   1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll be carrying what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 30-45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race and how hard you push. The harder you push, the more energy you burn and so should take a bar more frequently. This could be between 6-8 chews or gels for a marathon runner depending on your time.  Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for 500-1000ml / hr of fluid intake. This can vary with temperature and sweat rate. Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, blackcurrant and e-beet (extra electrolytes in an apple and beet juice bar). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!     Alister is sport nutrition specialist and an elite runner specialising in long distance trail running, as well as a co-owner of XACT.   

By Alister Gardner, 6-8 minute read We all know that we should stay hydrated on hot days and during exercise, especially during endurance events of 30 minutes or more, as dehydration can severely affect both our performance and our health. Guidelines suggest 500-1000 ml per hour, which might be fine for shorter workouts of 60 minutes or so, but as we go for longer workouts, this may not directly correspond to the real amount we sweat. It is also recommended that we consume 500-700 mg of sodium per litre, but does that really replace what is lost in sweat and more importantly, does it maximise fluid absorption? In this article we will look at how to ride (or run!) while maintaining that fine line between dehydration and hyponatraemia.   The effects of dehydration: We get thirsty after losing just 1% of body mass through sweating, and at 2% there is a noticeable difference in both physical and mental performance, as well as an increased risk of nausea and stomach issues (2). By 5%, during physical activities, output may be reduced by as much as 30%. At 6%, our heart rate will increase and our VO2max will decrease. At 8-9% loss, dehydration becomes a much bigger health risk and we will most likely be experiencing dizziness, weakness and confusion. By 11% there is a dangerous risk of kidney failure. To make a long story short, staying hydrated is important! The general recommendation by the American College of Sports Medicine is to not lose more than 2% body weight (3). So how can we measure our fluid loss from sweating?We can get a very good idea of how much fluid we lose by simply weighing ourselves before and after a workout. The difference would be the amount of fluid lost through sweat. There are 3 factors that must also be considered when we do this:Some weight loss will come from depleted glycogen reserves. Our bodies can store up to 500 g (2000 cal) of glycogen which can be depleted in under 2 hours.Some weight loss will also come from fat burnt, especially in longer workouts. It can contribute to around half the energy burnt in a moderate intensity workout and varies from 0.3-1.5g/min or 36-180 g over 2 hours, depending on how well adapted you are to burning fat.Fluids consumed during the workout: this will bring our weight back up (1 litre is 2.2 lbs).   How about an example from a very sweaty guy (me)? I weighed myself before a 3-hour run in 29°C heat and was at 160 lb. Upon my return, I weighed 151 lbs, which is a difference of 9 lbs. During this time, I drank 1.3 litres of fluid, which equals 2.8 lbs, and so had a total loss of 11.8 lbs. Factoring in glycogen and fat burnt for fuel (approximately 1.5 lbs), that is a total fluid loss of 10.3 lbs (5 litres), or 1.6 litres per hour. So this provides me with a great insight on how much to drink to stay hydrated during endurance races.As we can see in the graph below (4), the average sweat rate is 1.2 litre per hour, which means I am an above average sweater. However, it appears some folks can sweat a lot more than me (5+ litres per hour!!).   Hyponatremia and maximising fluid absorption Water is great. It is refreshing and goes down easily. However, in endurance events, we need to add sodium for our bodies to absorb the water from our intestines better and thus avoid the health risk associated with hyponatremia. Hyponatremia is the dilution of sodium in our blood and can be dangerous for our health if levels get too low. It typically occurs when we are overly precautious about staying hydrated and we drink too much water. As a result some people actually gain weight during activity. However, it is possible to be both dehydrated and suffer from hyponatremia as it is specific to sodium balance — not just hydration. At the 2002 Boston marathon, of 488 runners tested, 13% were diagnosed with hyponatremia at the end of the race (5). It is typically more common among longer endurance events (4+ hrs) or stage races (6,7). It is very rare that it is fatal, but it can easily be avoided.So how much sodium? The American College of Sports Medicine suggests 500-700 mg of sodium per litre of water, which is probably calculated as a result of the amount of sodium already in popular sports drinks that were used for testing. However, real life tests show that our sweat can contain much more sodium than that, with well-trained endurance athletes losing an average 900 mg of sodium per litre and untrained athletes that are not adapted to hot and humid environments losing up to 1800 mg per litre (8, 9). As for maximising absorption, in other words, not letting the water pass straight through and needing to go to the toilet, it has been demonstrated that drinks with over 1200 mg of sodium can retain fluid best (10). Our tips for staying hydrated and performing better: Measure your fluid loss regularly, and in a variety of conditions. This will help you know your re-hydration needs for the different conditions you train and race in more accurately. In very hot and humid conditions you should adjust your expected pace or output slightly so that you do not overheat and fall short on your training objectives (you can speed up again when it gets cooler). Have a look at the sodium intake you get per total litre of water you drink. If you have 1 x 500 ml bottle of electrolytes and 1 x 500 ml bottle of water on your bike, then the electrolyte total is only half. Check to see how many electrolytes you get from the energy gels and chews you eat during the time you drink that litre and add that to your total. In ultra-endurance events there are often salty snacks at aid stations on the course. It is difficult to quantify the sodium you get here so prepare to have more with you. What should you take with you when you train? Approximately 30 minutes – just water. Up to 60 minutes – water with electrolytes. 60 minutes and more – carbohydrates and water with electrolytes. Identify the cause of your cramps: It has long been thought that the main cause of cramping is due to a loss of electrolytes; however, it seems to be more complicated than that. For example, some types of cramps appear in cold weather and can be fixed by massaging the area. So two types of cramps should be recognised: Whole body cramping, possibly accompanied with headaches and nausea, is most likely due to dehydration and a lack of electrolytes. Localised cramping, for example, a calf muscle or hamstring. This is more likely due to the muscle being overworked, and by immediately stretching and massaging the area you can often alleviate the problem. Strength training will help reduce the risk in the future too (11). The thing to note is that on race day, we are likely to push our muscles harder and for longer periods than normal AND sweat a great deal when we do it. When cramps occur it will help to know which type of cramp it is in order to remedy the problem for next time more effectively. XACT ELECTROLYTES  XACT developed XACT ELECTROLYTES with our sweat-rates in mind. We wanted to create a portable and easy-to-use tablet with enough sodium content to replace what is lost in sweat, while at the same time be palatable and refreshing. Each tablet has 520 mg of sodium and is designed to go in 500 ml of water. That gives 1040 mg of sodium per litre. This is not precisely what we lose but in endurance sports we often eat gels, energy chews and on-course snacks that also have salt in them. If we enjoy what we drink then we can hydrate better, and if we can get the right amount of sodium with the right amount of fluid then we can perform better. References: R. Murray “Rehydration strategies--balancing substrate, fluid, and electrolyte provision.“ Int J Sports Med. 1998. Jeukendrup, Asker, Gleeson. “Dehydration and Its Effects on Performance.”  Sport Nutrition : an Introduction to Energy Production and Performance. 2nd ed. Leeds: Human Kinetics, 2010. Sawka et al “Exercise and Fluid Replacement. American College of Sports Medicine position stand.” Med Sci Sports Exerc. 2007.  Lindsay B. “Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability” Sports Med. 2017 Almond et al. “Hyponatremia among Runners in the Boston Marathon.” N Engl J Med 2005. Hew-Butler, Loi, Pani & Rosner MH “ExerciseAssociated Hyponatremia: 2017 Update.” Front. Med. 2017. Rosner & Kirven “Exercise-Associated Hyponatremia” Clin J Am Soc Nephrol. 2007. Maughan “Fluid and electrolyte loss and replacement in exercise.” J Sports Sci. 1991. Verde, Shephard, Corey & Moore ''Sweat composition in exercise and in heat.'' 1982 Maughan, Leiper “Sodium intake and post-exercise rehydration in man.” Eur J Appl Physiol Occup Physiol. 1995 Bergeron “Muscle Cramps during Exercise - Is It Fatigue or Electrolyte Deficit?” Current Sports Medicine Reports 2008. If you enjoyed reading this article, subscribe to our Newsletter!     Alister is an elite runner and has a diploma in sport nutrition. He is co-owner of xact nutrition. 

1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll be carrying what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 30-45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race and how hard you push. The harder you push, the more energy you burn and so should take a bar more frequently. This could be between 6-8 chews or gels for a marathon runner depending on your time.  Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for 500-1000ml / hr of fluid intake. This can vary with temperature and sweat rate. Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, blackcurrant and e-beet (extra electrolytes in an apple and beet juice bar). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!     Alister is sport nutrition specialist and an elite runner specialising in long distance trail running, as well as a co-owner of XACT. 

by Alister Gardner If you’re anything like me, it can be a daily struggle to not drink too much coffee. I love it so much; the smell of roasted beans, its warm bitter taste and above all, the stimulating effects of methyl xanthine alkaloid, the compound in coffee better known as caffeine. I do well to stick to 2 cups on most days; 1 to help me wake up in the mornings and a second 1 to perk me up again mid-afternoon. I am no doubt not alone here. Some of you may even drink a few cups more... Caffeine and endurance sports? Let’s start with how it works: Caffeine stimulates the central nervous system. It does so by temporarily blocking the adenosine receptor and the onset of drowsiness caused by adenosine. Caffeine also stimulates parts of the autonomic nervous system, which controls our automatic functions like breathing, heart rate and digestion. It may also facilitate the signals between the nervous system and muscles. When does caffeine "kick in"? Once ingested, we tend to feel the effects of caffeine within ten to fifteen minutes, peaking after about 30-60 minutes and lasting for around 3 hours. Research shows that these stimuli can in turn reduce fatigue and drowsiness (1), and increases alertness, especially during sleep deprivation (2). Caffeine has been proven to help in both high intensity and endurance sports; improving anaerobic performance like sprinting and Wingate tests (3, 4) and reducing perceived and time to fatigue effort in endurance sports (5, 6).   Drink (250 ml) Caffeine (mg) Brewed coffee 90-160 Brewed, decaf 5 Espresso 45-65 Instant 65 Latte/mocha 65-125 Black tea 25-50 Brewed green tea 25 Bottled tea 5-40 Cola 25-45 Red Bull 80   Given these amazing benefits, why not just knock back a tasty caffeine source every time you train?! Firstly, our bodies are able to build a tolerance to caffeine, and so over time, it will take higher doses to get the same benefit.  Secondly, there are some adverse effects associated with caffeine: It can increase blood pressure and affect gastrointestinal motility (yep, it can make us need to go to the loo sooner). In postmenopausal women, high caffeine consumption can accelerate bone loss. It can also cause jitteriness, increase anxiety and insomnia. While moderate amounts of caffeine do not have a diuretic effect, however large doses of typically more than 300 mg (2-3 cups of coffee or 5-8 cups of tea) can have a diuretic effect. So it is best to pick your caffeine dosing wisely. For example, specifically during races, early morning trainings or bigger training sessions. It is only through comparative studies that we can really measure the benefits of caffeine, but in my own experience it seems I can push harder, and for longer, following a pre-training coffee (interval training especially). Some personal experience while racing - the good Competition-wise, earlier this year I achieved a PB on the half marathon (1:10:42, Banque Scotia 21K de Montreal) with just 1 XACT ENERGY blackcurrant before the race, then another PB on the marathon (2:31:50, Ottawa Marathon) with three XACT ENERGY blackcurrant during the race.  So I am a big fan of caffeine and consider it a part of my race kit. ... And the ugly  But getting the right dose can be a fine balancing act: During the CCC 101 km ultra-race in Chamonix  I drank 3 cans of Red Bull and hydrated mostly on a caffeinated drink we (XACT) were testing. Again I ran the race well, however towards the end and afterwards, my head was jittery and it wasn’t easy to sleep despite the exhaustion!    A few tips to get the most out of caffeine: For any event lasting less than 90 minutes: A pre-race coffee or gel will be sufficient. For example, a XACT ENERGY blackcurrant 15 minutes ahead of the race will mean the caffeine will kick at the start line and last you through your race. For me, a quick espresso before heading for interval training is a low volume shot of caffeine I can enjoy while I finish up work for the day. Longer endurance events (marathon/ultramarathon/Ironman): Here you need to think about regular dosing, for example a XACT ENERGY blackcurrant or XACT ELECTROLYTES with caffeine every second or third gel or tab. The key is too not overdose but remain consistent.For longer ultra-races that can last a up to a day or more, there will be times during the race that are harder than others. For example, having run a whole night during an ultra, early morning can be taxing due to lack of sleep and so a caffeine boost can help to reduce that type of fatigue. A hot tea or coffee at the aid station can also help, similar to the usual morning cuppa. Post workout: There is some research showing that when combined with carbohydrates caffeine helps refill glycogen reserves faster. This is hugely beneficial to folks who train more than once a day, or still have a busy day following their training. So enjoy a XACT ENERGY blackcurrant along with your post workout XACT PROTEIN wafer. An interesting recipe I learned was to add a shot of espresso to my alredy made chocolate soy milk and banana smoothie, it adds a delicious twist of warm and bitter mixed with sweet, cold and creamy).So don’t wait until the last thirty minutes of your marathon before taking you caffeinated energy gel or XACT ENERGY. Instead, take it early or even before your race, and get the most out of your caffeine dose! References  Nehlig A, Daval JL, Debry G (1992). "Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects". Brain Research. Brain Research Reviews. Snel J, Lorist MM (2011). "Effects of caffeine on sleep and cognition". Progress in Brain Research. Pesta DH, Angadi SS, Burtscher M, Roberts CK (December 2013). "The effects of caffeine, nicotine, ethanol, and tetrahydrocannabinol on exercise performance". Nutrition & Metabolism Grgic J (March 2018). "Caffeine ingestion enhances Wingate performance: a meta-analysis". European Journal of Sport Science. Doherty M, Smith PM (April 2005). "Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis". Scandinavian Journal of Medicine & Science in Sports. Southward K, Rutherfurd-Markwick KJ, Ali A (August 2018). "The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis". Sports Medicine.  

Hydration during endurance events: Is drinking based on thirst as simple as it sounds? By Alister Gardner - Endurance athlete Living in Quebec with its frigid winters, where -30°C is not a rare thing, I once made myself a promise to never complain about the heat in the summer, but only to embrace it fully, knowing another winter was always just around the corner. So, when an early season heat wave hit us in late May (32°C) and I was out for my long run in the middle of the afternoon with no more water left in my single bottle and a long way from home, the devotion to my promise was being thoroughly tested. I would have done anything for a cool breeze or a light shower, or even a hail storm. That run certainly took me a few days to recover from. I had lost almost 7 lbs in under 2 hours, and I was no doubt suffering from heat exhaustion; the following night’s sleep was restless and my heart rate was still high when I woke up. But it was not really just the heat that was the problem, it was my hydration strategy. I realised that with such varying weather across the seasons, we have to remember to ignore the habits we have built up over the previous few weeks and adapt to the conditions in front of us. Hydration in the winter is almost an afterthought whereas in the heat of the summer it can be what makes or breaks a training, even under 60 minutes. When it comes to hydration strategies there are typically two schools of thought: Drinking to schedule Drinking based on thirst Drinking to schedule is a very simple guideline; usually along the lines of 1 cup every 15-20 minutes but the rates and quantities vary depending where you look (sports magazines and health sites). The problem is that it is not really suggesting to take in consideration of heat, humidity, duration, let alone body size or sweat rates. So, in recent years, the ‘drinking based on thirst’ strategy has gained popularity and it is easy to understand why; there is increased awareness of the risks of hyponatremia (excessive water consumption during effort) and the persuasive theories of researchers like Professor Timothy Noakes. Now throw in a handful of elite athlete testimonials and you have the recipe for a new trend. The subject of how much body weight loss is acceptable while still maintaining performance is a whole article in itself and something I will write about in the near future, but what we can be sure of is that we want to stay sufficiently hydrated to maintain performance and not drink too much that we are uncomfortable, adding extra weight or going into hyponatremia (note, that is also related to what we drink as much as how much we drink). As a reference, the American College of Sport Medicine recommends staying within 2% of your original body weight. If you are going to use the ‘drinking based on thirst’ strategy, here are some important things to consider which may affect how well you hydrate yourself: Our day to day hydration habits and perception of thirst: there are two types of thirst that emerge under different circumstances: homeostatic thirst is evoked in response to an existing water deficit, whereas anticipatory thirst occurs before an impending deficit. So we need to think about if our feeling of thirst is based on the need or the anticipation of the need which could lead to overcompensation if dehydration is a major concern. Age: as we get older our perception of thirst is reduced. Research has shown a decrease in thirst in age groups of 65+. However, it is unclear if the decrease in thirst is linear with age or increases significantly later in life. Race stress: while we are racing, our minds become preoccupied with all sorts of things (usually the competitor in front, and, worse, the one right behind) as well transitions, gear, technicity of trails and so on. So our response to thirst may lose priority among all the things happening around us. Fluid availability: like my monthly budget as a student, I often find myself making very little last as long as possible. So my thirst then becomes dependent on how much I have with me to drink. As with my overheated long run, I tried to make the 500 ml of water I had last as long as possible, but this was not helping my performance. On the flipside, I could have carried 2L of water in a hydration pack, giving me plenty, but also meaning an extra 5 lbs of weight. As a competitive racer I tend to lean towards staying as light as possible. The challenge is that I poorly predict my fluid needs and the time to the next aid station and risk coming up short. Leading us to the next point: Guzzling: finally hitting that aid station on a hot day and chugging down a fresh full bottle of water, or 6 cups or sports drink is such a good feeling. But it does not necessarily mean I am directly consuming the right amount of fluids for my needs. Food ingestion can stunt thirst. This is particularly important for ultra endurance events where stopping to eat is more common. On the flipside, salty foods will likely increase our thirst. Many of these points could be applied to scheduled drinking as well. The difference is that it is less random, so if we get thrown off our scheduled drinking strategy we can more easily reflect back on how much we have consumed and adjust accordingly. There are also two more hydration strategies that can be used: While drinking to thirst can be summed up as “focusing on the presence of thirst as the only stimulus to drink”, drinking ad libitum is described as “consuming fluid whenever and in whatever volume desired”. While some research has shown little difference between the results of the two during effort, the main difference was in recovery, where the ad libitum group would drink more after an event as part of their recovery. The key difference found in the research was that drinking ad libitum “frees athletes to focus on training and competition rather than being distracted by regular or continuous thoughts about sensations of thirst.” The second alternative is to develop an individualised hydration plan; logging weight changes, times and feeling during training in different conditions, for different lengths of time and intensity. The reason being that we measure our own unique rate of sweating. This method will certainly be more time consuming, but would also help you better know your body and how to best prepare for different races in different conditions. To be able to do this calculation yourself, you need to weigh yourself naked (or with minimum clothing) before and after your run. The difference between the two is a combination of your fluid loss and energy burnt (glycogen and fat), hopefully you did not gain weight! It is hard to be precise about the weight loss in the form of energy, but for a moderate-hard workout of 90 minutes or more, is considered to deplete our glycogen reserves. This weight loss can be upto 2 kgs (4.4 lbs) as it is made up of a 1:3 glycogen to water ratio. As the energy is burned, the water associated with it is released for the body to use. Example: a 4 hour trail run on a hot day: Pre workout weight = 160 lbs Post workout = 150 lbs 4.4 lbs lost in energy and associated fluid. = total fluid loss of 5.4 lbs Now add the fluids consumed during the run and divide by the number of hours running: Drank 3 L during the run = 6.6 lbs. 6.6 + 5.4 = 12 lbs / 4 hrs = 3 lbs of fluid per hour or 1.35 L per hour in order to maintain our body weight within 2.75% of original body weight. This calculation can be repeated in a variety of conditions and will vary each time, allowing you to build a better understanding of your hydration needs in different conditions. Going back to the point about what an acceptable amount of weight loss is, is a complex subject and will once again vary depending on the person. This is why it is important to note sensations and performance along with the calculation to get a better understanding of your tolerance to dehydration.

 By Alister Gardner   In 2009, less than a year after my inauguration into running (the beast that was X-Trail Sutton) I switched to a vegetarian diet and by 2012 I had completely cut out all animal products from my diet. I did it instinctively knowing that a lack of protein was not going to be a problem, however, it was a question I was asked often and got me thinking about how nutrition plays a role in our lives (especially as an athlete) and in turn led me to do a diploma in nutrition.Fast forward a few years, and while we see ‘plant-based’ protein in all forms these days (from powder proteins to chick’n cutlets) there still doesn’t seem to be a greater depth of understanding as to what exactly protein is and how much we really need (especially in the sports world). So in this article we’re going to take a closer look at this particular macronutrient because it does a lot more than just build muscle: What is a protein? A protein is a combination of amino acids, just as words are a combination of letters. There are twenty amino acids, nine of which are essential as the body cannot synthesise them itself, and eleven non-essential amino acids, meaning the body can make them itself. Six of these, however, are conditionally indispensable, meaning that under certain circumstances, as with a critical illness, the body cannot make them. As with words, there is an almost infinite combination of proteins, each with its own purpose, that can be made by these amino acids.Protein sources that include all of the essential amino acids are called complete or high-quality proteins: these typically come from animal sources or a select few plant sources such as quinoa, soy and hemp. Most plant-based proteins sources are incomplete. However, we don’t need to consume all of the essential amino acids in one meal (1); of the 300 grams or so of protein synthesised by the body every day, over 200 grams are recycled — this reserve is known as our amino acid pool and is in constant turnover. Furthermore, a diverse plant-based diet can provide all the amino acids that are required (2). Many meals, such as hummus and pita or beans and rice, will already provide the range of amino acids necessary What does protein do? Because our muscles are made up of proteins, it is easy to connect protein consumption with muscle recovery and growth. Proteins are also responsible for all tissue growth, including tendons, hair, nails and skin. Furthermore, proteins are also: Required to form hormones, enzymes and neurotransmitters, all essential for numerous metabolic functions in the body. For example, they are important for the storage and use of carbohydrates, including restocking glycogen (a key energy source) after a workout. Used for creating antibodies as part of our immune system. Necessary for the formation of hemoglobin, which transports oxygen in the blood (check out our iron blog for more info). A fuel source (however they are far from an ideal source as they contribute between only 2 and 5 % (3) and are better used for other functions in the body. Crucial for controlling body fluid volumes and hydration. How much protein do we need? The Academy of Nutrition and Dietetics recommends that the average individual should consume 0.8 grams of protein per kilogram, based on the recommendation that the average person performs 30 minutes of physical activity per day. For elite athletes in high resistance sports such as boxing and football, this figure can rise to 2.5 to 3 grams per kilogram at specific periods in the season; for instance, a college football player who is aiming to gain muscle mass and reduce body fat in pre-season training (4, 5), is following a short term (4-6 weeks) diet requirement, and such a diet is not recommended over the long term. However, for a typical resistance athlete looking to maintain muscle mass and rapidly recover from in-season training sessions and competitions, the ratio is between 1.4 to 1.8 grams of protein per kilogram of body weight (5).Similarly, for moderate intensity endurance athletes seeking to prevent significant loss of muscle mass due to their high volume of training, and in order to optimise recovery between workouts, 1.2 to 1.4 grams of protein is required per kg of body weight (6,7). Elite endurance athletes would require closer to 1.6 grams per kilogram. Recreational endurance athletes require around 1 gram per kilogram of body weight (8).   Female athlete needs For female athletes, these requirements are 10-20% lower as they burn a lower percentage of protein as fuel: usually around 2% as opposed to 5% by men (3). This is because estrogen has been shown to have a protein-sparing effect by reducing the reliance on amino acids as fuel and increasing fat utilisation. In real life terms that equals:    Body weight in lbs (equivalent in kgs) %DV protein  (grams) Endurance athlete daily  protein requirements  (1.2-1.4 g/kg body weight) Resistance athlete protein requirements (1.4-1.8 g/kg) Men  Women Men  Women 130 (59) 47 71-83 57-75 83-106 66-95 160 (72.3) 58 87-101 70-91 101-148 80-133 190 (86.4) 69 104-121 83-109 121-155 97-139   A wide variety of research has shown that on average men easily exceed these needs with an average of 1.8 grams per kilogram, and women are closer in line at 1.3 grams per kilogram. If about 5% of energy used by a 160 lb male runner during a 1h30 (approximately 1200 k Cal) run is protein, then at 4 calories per gram, this is 15 grams of protein used to fuel his run. This energy makes up a large part of that difference in protein requirements needed by an endurance athlete. However, this is a little simplistic as it is measuring caloric energy needs for the activity only, and not the muscle synthesis since glycogen replenishment and metabolic recovery take place afterwards, but it does remind us that protein is still used as an energy source and needs to be replaced. No harm in too much? If excess protein means excess calories it will be stored as fat, not as muscle. We cannot pump protein supplements in the hope of building muscle and improving performance; only regular training with the right mix of nutrients can do that.Excessive protein consumption means excess nitrogen that must be excreted: it is the nitrogen balance that is often used by researchers to determine whether individuals are consuming enough protein. High levels of nitrogen excretion can create a burden on the kidneys and accelerate pre-existing renal disease. Also, supplements of specific amino acids can interfere with the absorption of other amino acids and, depending on the type of protein source, may also include high levels of fat. How and when to take protein for maximum recovery? It is suggested that our protein absorption rates drop at above 30 grams of protein per meal; therefore, spreading our protein intake evenly throughout the day will allow for maximum assimilation. So for breakfast, if we eat a bagel with peanut butter, or oatmeal with a handful of nuts plus a coffee with soy or cow's milk, we are already at 15 grams in a relatively small meal.For active individuals and athletes training regularly, our energy requirements are already higher and so our protein intake should naturally grow in proportion as well (assuming we are eating a well balanced diet and not just chomping XACT ENERGY fruit bars and pretzels between training sessions). It is easy to find the protein content in the nutritional value table shown on products available in the supermarket. People are often surprised to see protein where they were not expecting it: for example, many whole wheat pasta brands have 10-14 grams of protein per portion.   The famous 30-60 minute recovery window Following a moderate to intense training session, there is also an important window of recovery within which the body can be helped by proper fuelling (10). In the 30-60 minutes after a training, consuming a 200-300 calorie snack with a carb:protein ratio of 3-4:1, we can significantly help our bodies replenish depleted glycogen reserves (very important for folks training daily or twice a day) and thus optimise muscle synthesis as part of the recovery process.It is here that a bar like XACT PROTEIN can be useful as they are portable snacks that respond directly to the body’s post training needs. Also, when travelling, we find ourselves doing our best to avoid junk food and turning to salad options that may be limited in terms of overall energy and protein needs, so again, a protein bar is a handy tool in these situations.Another situation in the context of day to day life, is the satiating effects of protein and complex carbohydrates (and to some extent fat); often we begin to get hungry late in the afternoon and this can be distracting when we go to train in the evening. A protein bar makes for a better snack than a chocolate bar for example, but it is important to consider those pre-workout carbs to help you sustain your energy levels through the workout too. References 1. Protein and vegetarian diets. 2013 Aug 19 Marsh KA, Munn EA, Baines SK. 2. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc. 2009 3. Percentage of protein used in 1 hour’s exercise **** 4. Effects of exaggerated amino acid and protein supply in man. Fern EB, Bielinski RN, Schutz Y, Experientia. 1991 5. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 6. Macronutrient Intakes in 553 Dutch Elite and Sub-Elite Endurance, Team, and Strength Athletes: Does Intake Differ between Sport Disciplines? 2017 Feb. Floris Wardenaar, Naomi Brinkmans, Ingrid Ceelen, Bo Van Rooij, Marco Mensink, Renger Witkamp, and Jeanne De Vries 7. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. 2019 Kenneth Vitale, and Andrew Getzin 8. Estimated protein requirements for athletes, Clinical Sport Nutrition. Louise Burke and Vicki Deakin. 9. Energy requirements during a one-hour run at 65-75% of VO2 Max, Clinical Sport Nutritional, Louise Burke and Vicki Deakin. 10. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. 2019, Kenneth Vitale and Andrew Getzin

Evelyne Gagnon, XACT ambassador   My Gatineau Loppet story … I've been in love with the Gatineau Loppet for quite some time. It all started back when I was 5 years old and raced the 2 km edition of the Gatineau Loppet! Over the years I increased the distances gradually, and built up to the 51 km marathon. Last year I raced the 51 km skate for my 5th time.   You never really know what conditions you’ll find from year to another… They’re always different, but the thrill and the pleasure of racing the ski trails in the Gatineau Park is my main motivation! Last year I was lucky to race it with Max, my boyfriend, his first experience of the Loppet.   How the Weekend played out On the Saturday, we arrived at race registration to get our bibs, we saw lots of people we knew and stoped by the XACT kiosk to stock up on fuel for the race. I wasn’t feeling that great as I had been sick for a few days.. but the buzz and of the event soon took over and I found myself getting excited to race the trails once again. Max and Evelyne at the 2019 edition of the Gatineau Loppet  In the evening, it was time to prepare my kit and of course check the weather at least 14 times! I found myself wondering just how I would get through the following day’s distance with a pounding sinusitis!    Today’s going to be a cold one! Sunday morning we got up, had some breakfast and it was off to Wakefield in the buses put on by the organisers. At the start area it’s evident that today’s going to be a cold one, even by Gatineau Park in February standards… I didn’t even feel like getting off the bus to test my skis, I fell asleep on and off, anxiously ate a Kronobar mango-lemon energy bar, and eventually mustered the motivation to venture outside! It was sunny, and that cheered me up! I stood near the front of my departure wave so as not to get caught in the traffic, Max was next to me.   They gave the start signal, my legs were already soft ... and I see Max slowly moving away, bye bye darling !! I skied at my own pace, pretty much oblivious to the other skiers… I found myself being passed by other skiers a bit too often for my taste, but gradually I find a rhythm and a speed that I finally get settled in to. "It's time for XACT ENERGY!" One hour in, I say to myself: “It's time for XACT ENERGY!” In a long event like this, you have to find distractions to help pass the time. That day, I split the 51 km up into sections where I could eat XACT ENERGY at the feed stations. Yes! Each feed station was 1 step closer to the finish line for me. For the 51 km course of the Loppet, I brought 4 XACT ENERGY fruit bars and 1 XACT ENERGY blackcurrant (with caffeine). What I like about XACT products is the variety of flavour, so every time I took a bar out of my bag, the flavour came as a surprise and even helped cheer me up! Yes I know, it doesn’t take so much to make me feel happy haha!         "Don’t judge me!" Just before the 30 km feed station, I hear my parents cheering me on. It gives me a little boost and once at the feed station, I hear Lawrence cheering and shouting for me while I drink hot gatorade (don’t judge me! It’s actually pretty good !!). Then came the wall ... Then comes one of the most difficult moments mentally, a solid climd, or rather a WALL, that seems to last forever (well actually 20 minutes, but it seemed like the longest 20 minutes of my life!). The last 15 kilometres on the road through the park, a kind of snow-highway, wide and endless, which even though it is downhill, is almost as difficult as everything else! Nevertheless, I pass a few people and I arrive in the stadium, I see the finish arch and all of a sudden, I feel great! I have a beaming smile on my face because I know that the end is near! I cross the finish, and see my parents, Max and Lawrence are also waiting for me and congratulate me! I even manage to forget for a moment my burning lungs and deadened legs!   "Nutrition really is key" In long distance cross-country ski events like the Loppet, there a few things you really need to make it a pleasant experience. Good skis, decent clothes, a nice temperature is ideal, but in my experience, nutrition really is key. In the past, I often finished my long ski runs completely "broken into pieces" but in recent years, I’ve managed to “force myself” to eat smarter and regularly during the race. XACT products are ideal for that! I eat a Kronobar endurance bar (high in carbs and a good serving of protein) 30min to 1h before the start and then I eat XACT ENERGY about every 45minutes all the way until I’m done. What I love most is they are super easy to eat even in cold winter temperatures because XACT ENERGY fruit bars just do not freeze and the portion size is perfect for me! my favorite little energy FRUIT bar The Gatineau Loppet is a superb event and I am happy to have completed it once again, thanks to my favorite little energy FRUIT bars 😋   Evelyne has made it a tradition to race the Gatineau Loppet and share the unique experience with friends and family. Left to Right : Evelyne Gagnon, Lawrence Colsell (XACT nutrition owner), XACT Julien Lachance & 1st timer Loppet skier, Max Moreau   Evelyne Gagnon is an elite cyclist and skis to cross-train. She races roads, tandems and fixed gear on the track. Her 2019 season highlight was winning Gold for Canada with her team-mate Annie Bouchard at the Para PanAmerican Games in Lima, Peru.  Follow Evelyne  Check out our long distance ski racing nutrition guide - by Alister Gardner   

The snack world of cycling  You’re stopped at a gas station, 50 km away from the end of your ride, your stomach is churning, your legs are heavy; you’re bonking. You need something, NOW! The more you aimlessly walk up and down the aisles of the gas station, the more indecisive you get on your snack of choice. “What’s gonna save my ride?” you think to yourself. What is it that gives us energy and causes the untimely “bonk” of cycling? The answer is carbohydrates.  What are Carbohydrates? Carbohydrates are one of the three main macronutrients of the body, along with fat and proteins (check out Alister Gardner’s article on What Protein Does on our blog). These macronutrients are the way the body obtains calories or energy, with carbohydrates being the predominant macronutrient the body uses for this. It’s important to note that the body cannot synthesize its own macronutrients and such, all macronutrients must be obtained from the diet. As the name suggests, at the molecular level, carbohydrates are molecules that contain covalently bound carbon, oxygen and hydrogen.  Carbohydrates are found in a wide variety of foods and forms. The three most common types of carbohydrates are sugars, fibers and starches, with sugars generally being considered “simple” carbohydrates and fibers and starches being considered “complex”. (see below). Once ingested into the body, carbohydrates are broken down into smaller sugars that can be absorbed at the level of the small intestine and subsequently taken to the liver, where they can enter the bloodstream as the simple sugar, glucose (accompanied by the hormone insulin) and converted into energy by your body’s cells through glycolysis (the breakdown of glucose) followed by oxidative phosphorylation in your cell’s mitochondria for basic body functioning and physical activity. If glucose is not immediately needed, the body can store up to 2000 calories of it in its complex, branched form of glycogen in the liver and skeletal muscles for later use. This is what is known as 'carb loading'. Before we go any further, it is worth noting that there are many trends and diets when it comes to carbohydrates. “Low carb” diets have been around for quite some time with the premise that “bad carbs” should be completely omitted from the diet and the “good carbs” should be kept to a minimum to (in theory) lose weight. More recently, offshoots of this diet plan, such as the now popular “gluten-free diet” and ‘’ketogenic diet’’ have emerged. There’s still a lot of ambiguity as to the science behind these diets, so it may be of use to take a step back and take a look at what exactly carbohydrates do.   What do Carbohydrates do? In short, carbohydrates are what supply your central nervous system (your brain and spinal cord) and muscles with energy for normal function. Some other functions include preventing protein from being used as an energy source, which can be problematic, as the body needs protein to make muscles. In addition, using proteins as an energy source puts extra strain on the kidneys which can lead to the passing of painful byproducts in the urine. In endurance sports, such as cycling, it has been found that carbohydrates provide about half of your body’s total energy needs during intense activity as they can produce more ATP per unit burned than the other macromolecules, allowing your muscles to remain adequately fueled. This allows the body to achieve maximum performance and prolong hitting “the wall” (or bonking).  What are “fast” carbs?”  Simple Carbohydrates, sometimes known as “fast burning” carbs, are small molecules (usually simple sugars) that are broken down and absorbed by the body quickly and thus, are the quickest form of energy. They quickly increase the level of blood glucose (blood sugar). Fruits, dairy products, honey, and maple syrup contain large amounts of simple carbohydrates, which provide the sweet taste in most candies and cakes. What are “slow” carbs?  Complex carbohydrates, sometimes known as “slow burning” carbs, are composed of long strings of simple carbohydrates. Because of this, complex carbohydrates must be broken down into simple carbohydrates before they can be absorbed. Thus, complex carbohydrates supply the body with energy more slowly than their simple counterparts as they raise blood sugar levels more slowly and to lower levels but for a longer time. Complex carbohydrates include starches and fibers, which occur in wheat products, such as breads and pastas, beans and root vegetables (such as potatoes and sweet potatoes). Glycemic Index The Glycemic Index (GI) of a carbohydrate represents how quickly its consumption increases blood sugar levels, with a value of 1 being the slowest and a value of 100 being the quickest, using pure glucose as a reference. For example, a food with a GI of 36 will spike one’s blood glucose by 36% of what pure glucose would.  Foods of a glycemic index of 70+ are considered high glycemic food. A table of some common food’s GI, as found by a study conducted at Harvard Medical School, can be seen below: The verdict  So what’s the deal? Should I be eating foods with a low GI or high GI? Both have their benefits: Low GI foods tend to facilitate weight loss as they are more satiating and provide energy slowly. foods high up on the GI scale tend to help energy replenishment during exercise, especially during higher intensity activities like running or cycling.  Personally, when I’m fueling for a long ride that will take many hours, I try to take on my low GI items early on, such as rice cakes or dense granola bars and switch to higher GI items as the fatigue sets in, such as a XACT ENERGY fruit bar or a can of coke. This allows me to take in energy when I am tired and maintain a higher intensity while my glycogen reserves run low. With all that said, Glycemic index is a helpful tool for both fueling your rides and making healthy lifestyle choices, but it shouldn’t be the only thing considered. Quantity and time since your previous meal are factors that should be considered. Proper nutrition and fueling also isn’t the same for everyone; while we can rely on the science of nutrition as a rule of thumb, what works for your friend might not work for you. So next time you're packing food for a ride or when you ultimately find yourself struggling at a gas station, don’t be afraid to mix things up, and try something new (and full of carbs)! Nick Kleban is a third year Physiology student at McGill university and a cyclist for the Ride with Rendall elite cycling team. Sources: A Balanced Diet For Athletes: Carbs, Fats, Protein. (2015, July 17). Retrieved from https://www.theactivetimes.com/balanced-diet-athletes-carbs-fats-protein Carbohydrates. (2019, May 22). Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ Editor Posted on 15th January 2019, & Editor. (2020, March 9). Carbohydrates are sugars that come in 2 main forms - simple and complex. This is also referred to as simple sugars and starches. Retrieved from https://www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html Harvard Health Publishing. (n.d.). Choosing good carbs with the glycemic index. Retrieved from https://www.health.harvard.edu/staying-healthy/choosing-good-carbs-with-the-glycemic-index Harvard Health Publishing. (n.d.). Glycemic index for 60 foods. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods Szalay, J. (2017, July 15). What Are Carbohydrates? Retrieved from https://www.livescience.com/51976-carbohydrates.html Youdim, A., By, Youdim, A., & Last full review/revision Aug 2019| Content last modified Aug 2019. (n.d.). Carbohydrates, Proteins, and Fats - Disorders of Nutrition. Retrieved from https://www.merckmanuals.com/en-ca/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats

By Nick Kleban What if I told you that you could ride faster, longer and harder just by drinking this one beverage? I’m sure you would be curious to know what it is, right? The answer is none other than the world’s most consumed beverage, water.    So what’s the big deal? Everyone knows that you need to drink water to survive, just 3 days without it can be fatal, but how big an impact does just mild dehydration have on athletic performance? A 2013 study published in the Journal of Athletic Training tested the effects of mild dehydration for 10 well-trained endurance cyclists on a 5 kilometer hillclimb course. The subjects either started the course euhydrated or dehydrated by 1% of their body mass before beginning the effort. What the study found was that the hydrated cyclists completed the course 5.8% faster than the dehydrated athletes, had a lower core temperature immediately following the effort and additionally had lower Rate of Perceived Exertion (RPE) scores across the board. To put these numbers in perspective, 2019 Tour de France champion Egan Bernal won the edition of the race with a time of 82 hours and 57 minutes. Hypothetically, saying Bernal was consistently just 1% of body mass dehydrated like the study (assuming a decrease in speed by 5.8%), this would have tacked nearly an extra 5 hours onto his final race time; more than the difference between first and LAST in the general classification!    Fluid Requirements    So, yes, water is very important, and I’m sure many have heard the “you’re not drinking enough water” speal from our mothers, myself included, but how much exactly should we be drinking daily?   The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men About 11.5 cups (2.7 liters) of fluids a day for women Granted about 20% of our fluid intake comes from food, this means we should be ideally drinking 12.4 cups (2.93 litres) for men and 9.2 cups (2.17 litres) for women not including the water depleted while exercising.  On the bike, fluids are just as essential to performance. Given the typically steady-state nature of cycling (as opposed to sports such as basketball or soccer), it becomes quite simple to predict approximately how much water needs to be consumed to replenish fluids lost as sweat. This can be observed in the figure below:  This chart gives a pretty detailed overview of the fluid needed to replenish during steady-state exercise. For example, as the graph shows, if 4 kg of body weight is lost as sweat, the individual would need about 2.7 litres of water to replenish the lost fluids.  In simpler terms, the rule of thumb many cyclists go by is to drink one 500 ml bidon for every hour on the bike. Some other factors do play into this, such as your weight and the weather, which alone can push this figure closer to 1 L/ hour on hot summer days. I find it’s not practical to be able to drink a litre every hour (i.e it seems have my hands off the handlebars drinking more often than not plus that’s a lot of gas station stops), so instead, I try to drink 500-1000 L of sports drink (see the carbs section for more) in the hours leading up to a big ride to make sure I’m hydrated before even getting on the bike.  For a long day on the bike or a multi stage event like Tour de France, where maintaining a good level of  hydration becomes more important, we can better pinpoint our individual hydration needs by weighing ourselves before and after a long ride. The difference between the 2 weights (minus the weight of any fluid drunk on the ride) is our total fluid loss.  By dividing that figure by the number of hours on the bike we can work out how many litres per hour we should drink.   Electrolytes  Electrolytes are salts that include sodium, potassium, calcium and magnesium that are lost in sweat and are essential for normal cellular function, thus have to be replaced. According to the American College of Sports Medicine (ACSM), if your ride is less than four hours, you probably don’t need to supplement with electrolytes unless your jersey is caked with salt (we all have this friend) or you cramp easily. Sodium depletion may be one of the causes of cramps, so if you suffer from cramps, try supplementing with sodium and make a record of what you take to see if there is a consistent link. If your ride is longer than four hours, then additional sodium and potassium are recommended. For this, the ACSM recommends 120-170 mg of sodium and 19-46 mg of potassium for each 8 fl oz (double for a 500 ml water bottle). Most sports drinks nowadays contain the correct balance of electrolytes, so it’s quite easy to hit these recommendations.  So for those of you who xact nutrition’s electrolyte tablets, you might be wondering why they have a higher sodium level? Research shows that fluids are better absorbed (reducing that sloshy feeling in the stomach) at around 1200 mg of sodium per litre (Sodium intake and post-exercise re-hydration in man, R. J. Maughan & J. B. Leiper, 1995).  So in times of need such as hot conditions and long endurance events (2 hrs +), where hydration is a priority, the XACT ELECTROLYTES tabs will respond to the athletes needs. However, in real life, we often go for a mix of water in one bottle and electrolytes in the other, or a couple of cups of coke at the aid station, which dilutes our electrolyte to fluid ratio and therefore slows absorption.  Life is not always optimal but at least by having a high level of sodium in one of the bottles then it is helping more than an electrolyte drink with lower amounts, as it is the accumulation of fluids in the stomach that is important.   Carbohydrates For longer rides, it makes sense to combine calorie intake with fluids, given that the guideline for appropriate carb fueling is approximately 1 gram of carbohydrate per kilogram of body weight per hour of riding (see our article all about carbs for more information on this). 500 ml of isotonic sports drink (see below) will contain usually between 30-40 g of carbohydrates which makes taking onboard the remaining portion of carbs relatively easy to satisfy this energy requirement. Most sports drinks contain a mix of simple sugars like glucose and fructose which are absorbed quickly to give more immediate energy as well as complex sugars like maltodextrin that provide longer term energy.  As you dissolve your sports drink powder of choice into your water bottles before a ride, it’s important to consider how much you are putting into each bottle. The concentration (osmolarity) of the drink will drastically affect how your body will handle it. Blood typically has an osmolarity of 300mOs/kg so a solution with approximately equal osmolarity is said to be isotonic, with solutions less than or greater than being called hypotonic and hypertonic respectively. Below is a summary of how these different concentrations are utilised by the body during endurance exercise as described by nutrition specialist and triathlete, Juri Kaloc:  Hypotonic drinks – These have a lower concentration of sugars (1 – 4%) than blood, that’s why they allow for very fast absorption. They are best used before or during long endurance events where hydration is the top priority. Isotonic drinks – These have a similar concentration of sugars (6 – 8 %) as blood. They are the most universal when it comes to usage and that’s why most regular sports drinks use this formula. They give you a moderate amount of carbs and are absorbed relatively fast too, but can cause digestive issues in higher intensities. Hypertonic drinks – These have a higher concentration of sugars (10 % +) than blood. They digest slowly so they aren’t good for consumption on the bike they would cause digestive issues. They are best used for recovery.  Another way to achieve the isotonic ratio is to eat 1 XACT ENERGY fruit bar with your 500 ml of water.  The 30 g of carbs in the bar will mix with the water in your stomach and achieve the same the effect. Bonus: Coffee  Oh yes, how could I forget about a cyclist’s best friend, coffee. It’s hard to deny the benefits the stimulatory effects caffeine can have on performance, but also the not so great. For more information on this, I would recommend checking out Alister Gardner’s piece on Caffeine also found on our blog! Sources  Bardis, C., Kavouras, S., Arnaoutis, G., Panagiotakos, D., & Sidossis, L. (2013). Mild dehydration and cycling performance during 5-kilometer hill climbing. Retrieved July 25, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867084/ How long can you live without water? Facts and effects. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/325174 Hydration on the bike. (n.d.). Retrieved July 25, 2020, from https://www.britishcycling.org.uk/knowledge/nutrition/drinking-on-bike/article/izn20140514-Nutrition-Hydration-101-0 Irons, K., Marsh, J., MD, B., & Ford, K. (2018, April 01). What You Should Know About Electrolytes. Retrieved July 25, 2020, from https://www.roadbikerider.com/what-you-should-know-about-electrolytes-d3/ Kaloc, J. (2017, September 06). Cyclists and Hydration – Improve Your Performance. Retrieved July 25, 2020, from https://www.welovecycling.com/wide/2017/09/06/cyclists-hydration-improve-performance/ Official classifications of Tour de France 2020 - Stage 21. (n.d.). Retrieved July 25, 2020, from https://www.letour.fr/en/rankings Water: How much should you drink every day? (2017, September 06). Retrieved July 25, 2020, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

🏃‍♂️ Winter Fueling Guide for Runners 🏃‍♀️ In partnership with BMO VANCOUVER MARATHON Whether you’re training for the 2025 BMO marathon, the First Half 21k or just staying consistent with your running, winter is here, and it is worth reflecting on how you fuel during your runs.  Choosing the right fuel: Solids vs liquids Your body burns the same amount of energy during exercise in the winter as it does in warmer months. In fact, staying warm can add to your energy demands.  While in the summer, we may add carbs to our drinks to keep us fueled, this becomes a problem if our hydration needs are (much) lower.  It means we are either cutting a fueling source, or forcing excess fluids into our system to get the calories we need for our workout.  The solution is to turn to foods for your energy needs and base your fuelng on that, not fluids. Or at least, treat fluids as a bonus, not part of the necessary. One major advantage of XACT ENERGY Fruit bars is that they stay soft even in freezing cold conditions. So you can rely on them as a suitable energy source all year round. Practical Tips for Winter Fueling 1️⃣ Keep Fuel Handy: Winter layers mean more pockets! Store your XACT ENERGY bars in an easy-to-reach pocket, so you’re not fumbling mid-run. 2️⃣ Pre-Open Wrappers: Thick gloves and cold hands can make opening wrappers tricky. Pre-tear the top of your bars before heading out for seamless access on the go. You can even fully unwrap your ENERGY bars and put them in a sandwich bag for the ultimate easy access training snack 3️⃣ Time It Right: Your fueling rate should not change. Aim to fuel every 30-45 minutes during longer runs. The winter cold might suppress hunger cues, so set a timer or watch reminder to stay on track. 4️⃣ Hydration does still Matter: Don’t skip the fluids! Adapt to your sweat rate and the weather conditions. By adding electrolytes to your water they will not freeze. 5️⃣ Keep It Warm: To avoid frozen fuel, keep your XACT ENERGY bars close to your body or in an insulated pouch. Fueling your BMO Vancouver Marathon Goals Whether you're training for the Vancouver Marathon or staying consistent with your winter runs, fueling well is key to peak performance. XACT ENERGY Fruit bars provide a delicious, natural source of energy to power through the cold and make sure you’re ready for race day. Pro tip: Practice fueling during training so you’ll have it down to a science by spring! Stock up now and use the exclusive RUNVAN promo code below to get 15% off your online order. Stay warm, stay fueled, and we’ll see you at the starting line! 💪

We’re about four weeks away from the Marathon Beneva de Montreal! For many people that means they’re fast approaching their peak week of training and maybe running more than ever before (possibly even twice a day). With all these trainings, one after the other, it is more important than ever to recover quickly after training and be ready for the next.Here are our top 4 tips for optimisnig your recovery (and being both physically and mentally prepared for race day):Glycogen ReplenishmentAfter a run, your body’s glycogen stores—the primary energy source during endurance activities—are depleted. Replenishing glycogen quickly is essential to prepare for your next workout. Aim to consume carbohydrates within 30 minutes to two hours post-run. Combining carbs with a small amount of protein can enhance glycogen storage (approximately a 4:1 ratio). Foods like bananas, oats, sweet potatoes, and whole grains are excellent choices of carbs, to accompany a protein rich snack like a smoothie or XACT PROTEIN Chocolate wafer bar.HydrationRehydration is vital after a run to replace the fluids lost through sweat - replacing electrolytes is also very important, especially after long runs or times you’ve needed a lot of fluids. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, so need to be replaced as much as the water is. Sports drinks or electrolyte tablets like XACT ELECTROLYTES will help restore these essential minerals.Protein for Muscle RepairRunning causes small tears in your muscle fibers, and protein is crucial for repairing and rebuilding these muscles. The protein added to your post run snack will help, and also be sure to meet your daily needs. Endurance athletes strive for 1.2 to 1.5 grams of protein per kg of body weight. For a 160 lb person this is 87 to 109 grams of protein a day.Rest and SleepRest is the foundation of recovery. Giving your body time to repair itself after a run is crucial for preventing overtraining and injury. Incorporate rest days into your training schedule and ensure you’re getting enough sleep—ideally, 7-9 hours per night. Quality sleep enhances muscle recovery, hormone balance, and overall performance.ConclusionBe sure to be getting in enough calories to be supporting your training and getting the necessary rest in to recover between each one. Listen to your body, and give it the care it needs to keep hitting the pavement strong. We’ll see you on race day!

You are no doubt counting down the number of long runs left on your training plan until race day. And those long runs may indeed be feeling very long by now. But they are a key part in preparing for race day, from kit to pacing and nutrition! Preparing for the marathon requires more than just logging miles. Proper nutrition is key to maintaining energy levels, optimizing performance, and speeding up recovery. Fueling your body correctly during long runs will not only help you perform better on race day but also keep you healthy and strong throughout your training. Each and every long run is the time practice your race day fueling: Pre-Run Nutrition Before your long run, focus on consuming primarilyy carbohydrates, with only a small amount of protein and the minimum amount of fat. Carbohydrates are your body’s primary source of energy during running, so aim for slow-digesting carbs like oats, whole grains, and fruits. This will keep you feeling fuller for longer, and slow burning carbs will keep you feeling full for longer; releasing energy gradually into your body. A good pre-run meal might include oatmeal with banana and a spoonful of nut butter, eaten 2-3 hours before your run. During the Run For runs lasting over 60-90 minutes, it’s essential to replenish your glycogen stores to prevent hitting the wall. Consuming 30-60 grams of carbohydrates per hour is ideal for maintaining energy levels. XACT ENERGY fruit bars are a convenient option and a very tasty alternative to energy gels —they provide quick-digesting carbs in a tasty and portable form. The more carbs you consume the better, some runners fuel with up to 120 grams of carbs per hour (that is a gel every 15 minutes!) In addition to carbohydrates, make sure you’re staying hydrated. Drinking water regularly is crucial, and for longer runs, add electrolytes to your hydration routine to replace what you lose through sweat. XACT NUTRITION’s XACT ELECTROLYTE tablets offer all the right minerals for optimal hydration: that is both fast fluid absorption and replacement of minerals lost via sweat. Post-Run Recovery After your long run, focus on replenishing your glycogen stores to get your energy back. Within 30 minutes of finishing, aim for a recovery meal or snack with a 3:1 ratio of carbohydrates to protein. This could be a fruit smoothie with protein powder or peanut butter on a bagel. Learn more about recovery in our dedicated blog 'ESSENTIAL RECOVERY TIPS FOR RUNNERS' Practice Makes Perfect Every runner is different and every run is a chance to learn about how your body responds to fueling.  What works for one person may not work for another. Use your long training runs to experiment with different fueling strategies and find out what your body responds to best. By race day, you’ll have a tried-and-true nutrition plan that will help you conquer the Montreal Beneva Marathon. Fuel smart, stay strong, and enjoy every mile! --- This guide is designed to help you fuel effectively for your long runs, ensuring you're ready to perform your best at the Montreal Marathon. Whether it's with the help of XACT NUTRITION's fruit bars or hydration strategies, the key is consistency and preparation.

🏃‍♂️ Winter Fueling Guide for Runners 🏃‍♀️ In partnership with BMO VANCOUVER MARATHON Whether you’re training for the 2025 BMO marathon, the First Half 21k or just staying consistent with your running, winter is here, and it is worth reflecting on how you fuel during your runs.  Choosing the right fuel: Solids vs liquids Your body burns the same amount of energy during exercise in the winter as it does in warmer months. In fact, staying warm can add to your energy demands.  While in the summer, we may add carbs to our drinks to keep us fueled, this becomes a problem if our hydration needs are (much) lower.  It means we are either cutting a fueling source, or forcing excess fluids into our system to get the calories we need for our workout.  The solution is to turn to foods for your energy needs and base your fuelng on that, not fluids. Or at least, treat fluids as a bonus, not part of the necessary. One major advantage of XACT ENERGY Fruit bars is that they stay soft even in freezing cold conditions. So you can rely on them as a suitable energy source all year round. Practical Tips for Winter Fueling 1️⃣ Keep Fuel Handy: Winter layers mean more pockets! Store your XACT ENERGY bars in an easy-to-reach pocket, so you’re not fumbling mid-run. 2️⃣ Pre-Open Wrappers: Thick gloves and cold hands can make opening wrappers tricky. Pre-tear the top of your bars before heading out for seamless access on the go. You can even fully unwrap your ENERGY bars and put them in a sandwich bag for the ultimate easy access training snack 3️⃣ Time It Right: Your fueling rate should not change. Aim to fuel every 30-45 minutes during longer runs. The winter cold might suppress hunger cues, so set a timer or watch reminder to stay on track. 4️⃣ Hydration does still Matter: Don’t skip the fluids! Adapt to your sweat rate and the weather conditions. By adding electrolytes to your water they will not freeze. 5️⃣ Keep It Warm: To avoid frozen fuel, keep your XACT ENERGY bars close to your body or in an insulated pouch. Fueling your BMO Vancouver Marathon Goals Whether you're training for the Vancouver Marathon or staying consistent with your winter runs, fueling well is key to peak performance. XACT ENERGY Fruit bars provide a delicious, natural source of energy to power through the cold and make sure you’re ready for race day. Pro tip: Practice fueling during training so you’ll have it down to a science by spring!  Stock up now and use the exclusive RUNVAN promo code below to get 15% off your online order. Valid until Dec 31st 2024 Stay warm, stay fueled, and we’ll see you at the starting line! 💪

Preparing for a marathon involves four key areas: First, (the obvious one) runners must train for their race.  The training plan is all about being able to get yourself to the finish line as best you can. Knowing your body and respecting your limits. Secondly, recovery! Listen to your body and avoid overtraining, as pushing too hard can lead to injury or burnout. Balancing rest and recovery with training is essential for peak performance. Thirdly, feeling comfortable in your gear  - from having shoes that feel good on you, to knowing which bits chafe. It is important to minimise discomfort.  Visit your local running stores and don't be shy to ask questions. Fourth, understanding your fueling needs. How many calories you should be eating during your race - where are the fueling and hydration stations and how much do I need to carry with me.  Proper fueling is the key to a successful marathon and practicing fueling during your trainings is the way to get it right on the big day. Check out our fuel calculator if you are still not sure how many gels or XACT ENERGY bars you'll need.  

Your long runs are practice runs for race day! You are no doubt counting down the number of long runs left on your training plan until race day. And those long runs may indeed be feeling very long by now. But they are a key part in preparing for race day, from kit to pacing and nutrition! Preparing for the marathon requires more than just logging miles. Proper nutrition is key to maintaining energy levels, optimizing performance, and speeding up recovery. Fueling your body correctly during long runs will not only help you perform better on race day but also keep you healthy and strong throughout your training. Each and every long run is the time practice your race day fueling: Pre-Run Nutrition Before your long run, focus on consuming primarilyy carbohydrates, with only a small amount of protein and the minimum amount of fat. Carbohydrates are your body’s primary source of energy during running, so aim for slow-digesting carbs like oats, whole grains, and fruits. This will keep you feeling fuller for longer, and slow burning carbs will keep you feeling full for longer; releasing energy gradually into your body. A good pre-run meal might include oatmeal with banana and a spoonful of nut butter, eaten 2-3 hours before your run. During the Run For runs lasting over 60-90 minutes, it’s essential to replenish your glycogen stores to prevent hitting the wall. Consuming 30-60 grams of carbohydrates per hour is ideal for maintaining energy levels. XACT ENERGY fruit bars are a convenient option and a very tasty alternative to energy gels —they provide quick-digesting carbs in a tasty and portable form. The more carbs you consume the better, some runners fuel with up to 120 grams of carbs per hour (that is a gel every 15 minutes!) In addition to carbohydrates, make sure you’re staying hydrated. Drinking water regularly is crucial, and for longer runs, add electrolytes to your hydration routine to replace what you lose through sweat. XACT NUTRITION’s XACT ELECTROLYTE tablets offer all the right minerals for optimal hydration: that is both fast fluid absorption and replacement of minerals lost via sweat. Post-Run Recovery After your long run, focus on replenishing your glycogen stores to get your energy back. Within 30 minutes of finishing, aim for a recovery meal or snack with a 3:1 ratio of carbohydrates to protein. This could be a fruit smoothie with protein powder or peanut butter on a bagel. Learn more about recovery in our dedicated blog 'ESSENTIAL RECOVERY TIPS FOR RUNNERS' Practice Makes Perfect Every runner is different and every run is a chance to learn about how your body responds to fueling.  What works for one person may not work for another. Use your long training runs to experiment with different fueling strategies and find out what your body responds to best. By race day, you’ll have a tried-and-true nutrition plan that will help you conquer your marathon. Fuel smart, stay strong, and enjoy every mile! --- This guide is designed to help you fuel effectively for your long runs, ensuring you're ready to perform your best at your Marathon. Whether it's with the help of XACT NUTRITION's fruit bars or hydration strategies, the key is consistency and preparation.

We’re about four weeks away from the Marathon Beneva de Montreal! For many people that means they’re fast approaching their peak week of training and maybe running more than ever before (possibly even twice a day). With all these trainings, one after the other, it is more important than ever to recover quickly after training and be ready for the next. Here are our top 4 tips for optimisnig your recovery (and being both physically and mentally prepared for race day):Glycogen ReplenishmentAfter a run, your body’s glycogen stores—the primary energy source during endurance activities—are depleted. Replenishing glycogen quickly is essential to prepare for your next workout. Aim to consume carbohydrates within 30 minutes to two hours post-run. Combining carbs with a small amount of protein can enhance glycogen storage (approximately a 4:1 ratio). Foods like bananas, oats, sweet potatoes, and whole grains are excellent choices of carbs, to accompany a protein rich snack like a smoothie or XACT PROTEIN Chocolate wafer bar.HydrationRehydration is vital after a run to replace the fluids lost through sweat - replacing electrolytes is also very important, especially after long runs or times you’ve needed a lot of fluids. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, so need to be replaced as much as the water is. Sports drinks or electrolyte tablets like XACT ELECTROLYTES will help restore these essential minerals.Protein for Muscle RepairRunning causes small tears in your muscle fibers, and protein is crucial for repairing and rebuilding these muscles. The protein added to your post run snack will help, and also be sure to meet your daily needs. Endurance athletes strive for 1.2 to 1.5 grams of protein per kg of body weight. For a 160 lb person this is 87 to 109 grams of protein a day.Rest and SleepRest is the foundation of recovery. Giving your body time to repair itself after a run is crucial for preventing overtraining and injury. Incorporate rest days into your training schedule and ensure you’re getting enough sleep—ideally, 7-9 hours per night. Quality sleep enhances muscle recovery, hormone balance, and overall performance.ConclusionBe sure to be getting in enough calories to be supporting your training and getting the necessary rest in to recover between each one. Listen to your body, and give it the care it needs to keep hitting the pavement strong. We’ll see you on race day!

BREAKFAST: Breakfast is your moment to get plenty of energy into your system and have the time to digest it properly before your race starts.  The ideal energy source for moderate to intense exercise is carbohydrates; not too much fibre but plenty of easy to digest and filling carbs, like oats or multigrain bread.  Feel free to top your meals with extras like maple syrup and nuts for a mix of fast and slow burning energy. Coffee lover? Caffeine is great for improving alertness and reducing the feeling of fatigue, so a big cup of coffee or tea will go great with your carb rich breaky. PRE-RACE: If it has been 3+ hours since breakfast, we recommend a small snack 30 minutes before the race starts, this will bump up your energy level. An XACT ENERGY fruit bar is a perfect mobile snack to keep your energy reserves up and can be eaten easily between race check-in and the start line. Plus they stay soft, even in the freezing cold. DURING THE RACE: Aim to take an energy gel or chew like the XACT ENERGY fruit bar every 30-45 minutes from the start of the race - something easy to eat with 100 calories of simple carbohydrates.  The number of gels or bars you should eat depends on how long it will take you to ski your race distance. Use this table to help plan your fueling needs:   XACT Energy bar 1 45 mins 2 1 hr 30 mins 3 2 hrs 15 mins 4 3 hrs 5 3 hrs 45 mins 6 4 hrs 30 mins 7 5 hrs 15 mins HYDRATION: Your hydration needs will vary depending on how much you sweat, which will likely be affected by the temperature and how you dress.  You should drink more fluids if you are sweating more or going for hours. Even in the cold you will lose fluids after being active for a few hours. By adding electrolytes to your water, you will help absorb your fluids quicker and reduce the risk of delayed digestion issues. PRO TIPS: No need to eat more because it is cold. Once you are active you will warm up. Avoid foods that freeze up!  Many granola bars and gels hardened up in the cold weather, right to the point when chewing will be a workout in itself!   XACT ENERGY fruit bars have been tested in the extreme cold and stay soft!  Think about where you will stash your fuel. With poles and mittens, the stash pocket needs to be easily accessible. Keep your fingers warm.  Opening gels and bars is next to impossible, especially if you are one of those who gets numb fingers in the cold.  If you can keep your hands warm you can more easily open your XACT ENERGY! Prior to your race, you can use a pair of scissors to snip the tip of your XACT ENERGY packet to make it even easier to tear it open while skiing. AFTER: Congratulations on finishing your race!! To start your recovery right away, start by putting on dry, warm clothes and eating a snack with a mix of carbs and protein (4:1 ratio is about right). An XACT PROTEIN Wafer with a banana or bagel is a great idea: XACT Protein has 15 g of protein plus plenty of vitamins to kick start your recovery. If you prefer non-dairy protein, check out our XACT PLANT-BASED protein wafers. Now you’re ready for that celebratory beer (or hot cocoa)!   Not familiar with the XACT NUTRITION product range? A great way to try a selection of the products mentioned here is with the XACT Discovery Pack which has 6 XACT ENERGY fruit bars (1 of each flavour), plus 1 Choc XACT PROTEIN wafer (our fav).