Marathon: A Journey of Endurance, Preparation, and Peak Performance

What Is a Marathon

A marathon is a long-distance running event with an official distance of 42.195 kilometers (26.2 miles). Originating from the legendary run of the Greek soldier Pheidippides, marathons have evolved into global sporting events that test not only endurance but also discipline, preparation, and mental toughness. From major city marathons like Boston, Berlin, and Tokyo to smaller local races like Riga, marathons attract millions of participants every year. Each runner has their own reason for running — personal challenge, charity, or competitive spirit — but all must face the same brutal truth: a marathon is no walk in the park.

What Happens to the Human Body During a Marathon and how AMINEON can Support

Running a marathon puts immense stress on nearly every system in the body. Here’s a snapshot of what goes on:

Cardiovascular system

Heart rate elevates dramatically to pump blood and oxygen to working muscles, blood vessels need to stay dilated and efficient.

How AMINEON helps:

• Arginine Alpha-Ketoglutarate (AAKG) – Boosts nitric oxide production, promoting vasodilation, which improves blood flow and oxygen delivery to muscles.
• Citrulline Malate – Enhances nitric oxide even further and delays fatigue by improving vascular function and clearing ammonia from the blood.
• Niacin (Nicotinamide & Inositol Hexanicotinate) – Supports circulation and energy metabolism, and helps widen blood vessels naturally.
• Betaine Anhydrous – Protects the cardiovascular system by reducing homocysteine levels, a marker linked to heart strain.

Result: Improved oxygen transport, better circulation, lower cardiovascular strain.

Muscles

Muscle fibers suffer microtears, fatigue sets in, and soreness builds post-race.

How AMINEON helps:

• Leucine – A branched-chain amino acid (BCAA) that directly stimulates muscle protein synthesis, promoting repair and reducing breakdown.
• Beta-Alanine – Increases carnosine levels in muscles, buffering lactic acid and delaying muscle fatigue.
• Creatine Monohydrate – Supports short-term energy supply (ATP) in muscle cells and improves strength and recovery.
• Taurine – Acts as an antioxidant and stabilizes muscle membranes, reducing cramping and damage.
• Betaine Anhydrous – Reduces inflammation and muscle damage caused by oxidative stress, which is common in marathon running. Additionally, Betaine helps improve endurance and performance by influencing cellular hydration and optimizing energy metabolism, allowing muscles to work more efficiently during long-duration exercise.

Result: Stronger, more fatigue-resistant muscles with faster recovery post-race.

Energy production

Body burns through glycogen stores, then taps into fat—a slower energy source.

How AMINEON helps:

• L-Carnitine Tartrate – Transports fatty acids into mitochondria, enhancing fat metabolism and preserving glycogen stores.
• Creatine Monohydrate – Helps replenish ATP stores during high-output efforts.
• Betaine Anhydrous – Supports cellular hydration and mitochondrial energy production, improving endurance.
• Glycine – Helps regulate blood sugar and contributes to energy balance under stress.

Result: More efficient energy production, reduced risk of “hitting the wall”* (see explanation further down in the blog - “Additional information”).

Thermoregulation & Hydration

Sweating increases to cool you down, risking dehydration and electrolyte loss.

How AMINEON helps:

• Taurine – Regulates electrolyte balance and reduces the risk of dehydration-related cramps.
• Beta-Alanine & Citrulline Malate – Reduce metabolic heat accumulation by improving muscular efficiency.
• Niacin – Aids in thermoregulation and skin blood flow, helping the body manage heat.
• Betaine – Acts as an osmolyte, protecting cells during dehydration by maintaining fluid balance.

Gastrointestinal system

Blood flow shifts away from digestion, often causing GI discomfort.

How AMINEON helps:

• Galacto-oligosaccharides (GOS) – A prebiotic fiber that nourishes gut bacteria, supporting a healthy microbiome and improving digestion during stress.
• Glycine & Myo-Inositol – Calm the nervous system and support gut-brain balance, reducing stomach discomfort.

Result: Smoother digestion, less GI stress during long efforts. Healthier digestive processes, less risk of disruption during prolonged exertion, will reduce the risk of diarrhea during marathon running, a common phenomenon often referred to in sports medicine as “runner’s diarrhea”** (see explanation further down the blog - “Additional Information”).

Mental Stamina & Focus

Mental fatigue sets in — “the wall”* at kilometer 30 is as much psychological as physical.

How AMINEON helps:

• Taurine & Myo-Inositol – Support neurotransmitter function and help stabilize mood and focus under stress.
• Niacin & Glycine – Aid in brain energy metabolism and reduce mental fog.
• Creatine – Supports brain ATP levels, especially under cognitive fatigue and physical stress.

Result: Improved mental clarity, reduced perceived effort, and greater motivation when it matters most.

AMINEON - When, How and Why to use 

To get the maximum benefit from AMINEON, timing and consistency are key. Here’s how to strategically integrate it into your marathon training, race day, and recovery phases:

During Marathon Preparation (Training Phase)

Usage Guidelines

Daily Dosage: Take 1 - 2 sachet per day.

• Training Days: Consume 30–60 minutes before your workout and optionally additional sachet 30-60 minutes after.
• Rest Days: Take in the morning and evening to maintain amino acid levels and support recovery.

Purpose & Benefits

The goal during marathon training is to build endurance, improve energy efficiency, and support muscle recovery to ensure you can handle the rigors of your training plan.

• Enhance Endurance: The supplement supports increased energy production, helping you sustain longer and more intense workouts.
• Improve Muscle Recovery: Reduces fatigue, speeds up muscle recovery, and helps prevent breakdown, keeping you injury-free and ready for the next training session.
• Support Fat Metabolism: Helps your body use fat more efficiently, making it a valuable fuel source during extended runs.
• Boost Performance: By buffering lactic acid and improving ATP availability, your muscles can perform longer at higher intensities without burning out.

On Race Day

Usage Guidelines

• Take 1 sachet 30–45 minutes before the start with water.
• For races over 3.5 hours, optionally take an additional sachet mid-race (if tolerated), mixed with water or a sports drink.

Purpose & Benefits

On race day, and during peak training, the focus shifts to maintaining optimal performance, delaying fatigue, and ensuring the body runs smoothly under stress.

• Maximize Performance: Boosts circulation and nutrient delivery to working muscles, ensuring you can maintain peak output throughout your race or training.
• Preserve Muscle: Protects against muscle breakdown and delays fatigue, enabling you to perform at your best over longer durations.
• Enhance Circulation: Increases blood flow, ensuring muscles get the nutrients and oxygen they need while minimizing fatigue.
• Support Gut Health: Reduces the risk of gastrointestinal distress during long races or workouts, which can otherwise compromise performance.

Post-Marathon Recovery Strategy

Usage Guidelines

• Immediately Post-Race: Take 1 sachet within 30–60 minutes, ideally with a light recovery meal or shake.
• Recovery Continuation: Continue with 1-2 sachets daily for the next 2–3 days to support recovery.

Purpose & Benefits

Post-marathon recovery is all about repairing muscles, restoring energy, and helping the body bounce back from the physical stress of the race.

• Accelerate Muscle Repair: Speeds up recovery by promoting muscle repair and reducing soreness, allowing you to recover faster.
• Replenish Energy: Restores ATP levels and provides the nutrients needed to recover from fatigue.
• Support Immune Function: Helps replenish antioxidants and supports immune health, which can be weakened after intense exertion.
• Reduce Inflammation: Helps manage inflammation and muscle soreness, so you can return to training or rest without prolonged discomfort.

Pro Tip

Common Mistakes to Avoid

Training & Preparation

• Starting too late or ramping up too fast: Avoid jumping into high mileage without a base. Begin training 16–20 weeks out and increase mileage gradually—no more than 10% per week.
• Neglecting variety: Only running can lead to burnout and injury. Mix in tempo runs, intervals, hill work, and cross-training like swimming or cycling.
• Skipping strength work: Weak glutes, core, and hips can compromise form and increase injury risk. Incorporate targeted strength sessions weekly.
• Failing to taper: Not reducing training in the final 2–3 weeks can leave you fatigued on race day. Ease off to let your body peak at the right time.
• Overtraining and under-recovering: Rest days aren’t optional. Your body strengthens during recovery—without it, you risk injury and mental burnout.

Nutrition & Fueling

• Poor fueling strategy: Failing to test race-day nutrition during long runs can lead to GI issues. Practice with gels, chews, or drinks in advance.
• Inadequate pre-race nutrition: Not glycogen-loading or overeating the night before can backfire. Focus on complex carbs and balanced meals 2–3 days prior.
• Skipping mid-race fuel: Waiting until you "feel tired" is too late. Take in 30–60g of carbs per hour during the race to avoid bonking.
• Ignoring hydration: Don’t pass aid stations or wait until you're thirsty. Stay ahead of dehydration, and use electrolytes when needed.

Race Execution

• Starting too fast: Let the adrenaline settle. Starting conservatively allows for a stronger finish.
• Wearing new gear: Race day isn’t the time to break in shoes or try new clothes. Stick to what you’ve trained in.
• Pushing through pain: Sharp or persistent pain should never be ignored. Listen to your body to avoid long-term setbacks.

Post-Race Recovery

• Stopping abruptly: Finish with a cooldown jog or walk to aid circulation and reduce stiffness.
• Skipping recovery nutrition: Aim for a carb-to-protein snack within 30–60 minutes post-race to replenish glycogen and repair muscles.
• Neglecting mobility work: Foam rolling, stretching, and yoga can speed recovery—don’t skip them.
• Rushing back into training: Give yourself a proper rest window before resuming intense workouts to prevent reinjury.

A marathon test is as much about smart preparation and recovery as it is about raw grit. By avoiding common pitfalls, following a structured training and nutrition plan, and leveraging the comprehensive support of AMINEON, you’ll be set to not only finish your marathon but to do so stronger, faster, and healthier than ever before.

AMINEON

Additional information

*"Hitting the wall"

In a marathon refers to a sudden and dramatic onset of fatigue, weakness, and loss of energy, typically occurring around mile 18–20 (km 29–32) of the 26.2-mile (42.195 km) race.

What Causes It

Glycogen Depletion

• The primary cause is running out of stored glycogen—the body’s main source of quick energy stored in muscles and the liver.
• Once glycogen is depleted, the body is forced to switch to fat oxidation, which provides energy more slowly, leading to a drop in pace and power.

Central Fatigue

• The brain may also reduce muscle activation as a protective mechanism against further energy drain.
• This contributes to mental fog, lack of motivation, and despair—key symptoms of “the wall.”

Dehydration or Electrolyte Imbalance

• Inadequate hydration or electrolyte loss can worsen symptoms or contribute to muscle cramping.

What It Feels Like

• Heavy legs or muscle cramping
• Feeling like you “can’t go on”
• Dizziness or confusion
• Dramatic slowing of pace
• Emotional distress or irritability

• The yellow line shows the gradual depletion of glycogen stores, especially around the 30 km mark—where many runners experience "hitting the wall."
• The orange line indicates the increasing reliance on fat metabolism as glycogen becomes scarce.
• The red dashed vertical line (~30 km) marks the point where the sensation of extreme fatigue ("the wall") most commonly occurs.

How to Prevent It

• Carbohydrate loading before race day to maximize glycogen stores
• Consume carbs during the race (~30–60g/hour via gels or drinks)
• Proper pacing to avoid early overexertion
• Stay hydrated and replenish electrolytes

** Diarrhea During Marathon Running

Is a common phenomenon in sports medicine, often referred to as "runner's diarrhea." It can be both uncomfortable and performance-limiting, and typically results from a combination of physiological and dietary factors.

Possible Causes

Blood flow redistribution (gut hypoperfusion): During running, blood is redirected away from the gastrointestinal (GI) tract to the muscles and skin, potentially causing irritation and reduced nutrient absorption.

High mechanical impact: Prolonged running, especially on hard surfaces, can physically jostle the intestines, leading to microtraumas and increased peristalsis.

Inappropriate pre-race diet: Too much fiber, fat, artificial sweeteners (like sorbitol or mannitol), or caffeine before a race can irritate the GI tract.

Stress response and pre-race nerves: Psychological stress can activate the brain-gut axis, influencing bowel function and increasing the likelihood of diarrhea.

Dehydration or electrolyte imbalance: Can impair gut function, hinder water absorption, and increase the risk of diarrhea.

How to Prevent or Manage It

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