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Enervit Nutrition System for Marathon

(Example based on a finish time of 4–4:30 hours)

This sample pack is designed to provide stable energy, hydration and recovery throughout race day.

The package includes:

2× Pre Sport Cranberry 45 g

1× Carbo Tablets (12 lozenges)

4× Enervit Sport Gel 25 ml

2× Enervit Sport Liquid Gel 60 ml

1× Enervit Sport Liquid Gel Caffeine Citrus 60 ml

1× Recovery Drink 50 g

This system provides support for:

Before the race: gradual energy recharge

During the race: stable carbohydrate intake (≈30 g/h)

The final stage: caffeine-based energy for focus

Post-race: rapid glycogen replenishment + high-quality protein for muscle repair

Recovery after the race

A marathon puts a strain on the entire body – muscles, energy systems, fluid balance and nervous system. Effective recovery is crucial and can be seen as the first step towards the next training session or competition .

Within 30 minutes after finishing:

Eat/drink:

Fast carbohydrates:
1–1.5 g per kilogram of body weight

20–30 g of high-quality protein

This combination accelerates:

Rebuilding glycogen

Muscle repair

Hormonal recovery

Reduced muscle soreness and fatigue

A blend of maltodextrin + whey protein (such as Enervit Recovery Drink) provides an optimal start to recovery, before enjoying a well-deserved meal.

Summary

Whether you're an experienced marathon runner or running your first race, your energy strategy can determine your performance. With:

Proper carbohydrate intake (≈30 g/h)

A proven Enervit-based energy plan

Thoughtful recovery

...you significantly increase your chances of running stronger, feeling better and recovering faster.

Energy strategy during the race

For long-distance races like a marathon , a well-thought-out energy plan is crucial for both performance and feeling during the race. A good rule of thumb is to aim for around 30 grams of carbohydrates per hour , which is equivalent to about one energy gel every 40 minutes .

This works well for:

Experienced runners (finish time around 3 hours or faster)

Exercisers (finish time around 4 hours or longer)

The longer the race, the greater the total carbohydrate requirement.

Important: Always test the energy plan during long training sessions , never for the first time the week before the race.