How to refresh effectively at the Balaton Supermarathon?
Tips and advice to avoid stomach problems, muscle cramps, and energy drops during the four-day challenge.
The Balaton Supermarathon is not only about endurance, but also about proper conditioning. In this article, you will learn how to avoid the most common problems during the race and how to prepare yourself to perform at your best. Start with confidence and get the most out of yourself!
Why is proper refreshment so important in a multi-day ultra-running race?
The Balaton Supermarathon is not a simple running race. Completing 40-50 km day after day is a huge physical and mental challenge, and not only your fitness, but also your recovery strategy is key.
Imagine you’re halfway through your second day and your stomach is churning. Your muscles are cramping and you feel like you’ve run out of energy with every step. Your body is suffering not only from the distance you’ve covered that day, but also from the shortcomings of the previous days. That’s why a bad refresher decision can prevent you from reaching the finish line.
The most common problems you should avoid:
- Stomach problems: Bloating, nausea, diarrhea, or pain caused by inadequate carbohydrates or artificial ingredients.
- Muscle cramps: Due to inadequate electrolyte replacement, your muscles cannot function properly by the end of the third day.
- Low energy: Simple carbohydrates can cause your blood sugar levels to fluctuate rapidly, resulting in a sharp drop in energy. This is also caused by electrolyte deficiencies.
A story from the track
A runner, let’s call him Gábor, took part in the Balaton Supermarathon for the first time last year. He did great on the first day, but by the second day he felt like he had chosen the wrong refreshment. He had consumed a popular, simple sugar-based energy drink, and after 20 km his stomach was telling him that something was wrong. He was struggling with cramps, his pace had dropped drastically, and by the end of the day he was completely exhausted. Although he eventually managed to finish the race, he said that his refreshment had ruined everything.
What do you need to know about the proper update at the Balaton Supermarathon?
1. Say no to simple sugars!
Simple sugars like glucose, fructose, and sucrose quickly spike your blood sugar, but then drop just as quickly. This energy crash not only impairs your performance, but can also cause stomach problems. High concentrations of these sugars can remain undigested in the stomach, causing bloating, nausea, or diarrhea.
Better Choice: Use complex carbohydrates like maltodextrin, which is found in Hammer Gel , HEED , and Perpetuem . These provide sustained energy without causing blood sugar fluctuations or stomach upset.
Pro tip: Don't drink cola or similar sugary or artificially sweetened drinks during the race!
2. Choose quality electrolytes!
When you sweat, you lose a lot of electrolytes, especially magnesium, sodium, and potassium. If you don't replace them properly, you may experience muscle cramps. Low-quality electrolytes, such as magnesium oxide, are poorly utilized by the body, which is not only ineffective, but can also cause stomach problems.
Better Choice: Hammer Endurolytes and Endurolytes Extreme contain highly absorbable chelated organic forms of active ingredients, effectively replacing lost minerals.
3. Say no to artificial additives!
Choose products with natural ingredients instead of artificial sweeteners, colors, and other additives. Hammer products do not contain sucralose, aspartame, acesulfame-K, or other artificial substances, so they are safe to use even under long-term stress.
4. Don't neglect hydration!
Proper hydration is essential for multi-day races. Drink 500–750 ml of fluid per hour, depending on the weather and your pace. Avoid excessive fluid intake, as this can dilute the electrolytes in your blood, which can lead to water intoxication. If you are hot, cool yourself from the outside, as your skin surface area is much larger than your stomach. This will help you cool yourself more effectively. In hot weather, wear a long-sleeved technical top!
Pro tip: Combine hydration with energy by using HEED , which provides both carbohydrates and electrolytes.
5. Pay attention to daily regeneration!
Recovery is key, especially if you have another 40-50 km to run the next day. Replace lost carbohydrates and proteins immediately after your run to replenish your glycogen stores and allow your muscles to regenerate. Also use all the products that support recovery (joint protectors, antioxidants, vitamins, etc.) at this time!
Better choice: Recoverite or Organic Vegan Recoverite contains the perfect ratio of complex carbohydrates and proteins, plus extra glutamine to aid recovery.
Pro tip: Support your regeneration every day with Tissue Rejuvenator or Vegan Tissue Rejuvenator arthritis reliever and our Xobaline B12 and folate product.
Lesson: Prepare your body for success!
The Balaton Supermarathon is a unique challenge that tests not only your mileage, but also your recovery strategy. One bad decision – such as using simple sugars, low-quality electrolytes or artificial ingredients – can ruin your entire race.
Don't let months of hard work go to waste. Choose clean, natural and effective refresher solutions that not only improve your performance but also support regeneration.
Because the Balaton Supermarathon isn't just about starting. It's about finishing in your best shape – after all four days. 🏅
Offer for those preparing for the Balaton Supermarathon
Are you preparing for the Balaton Supermarathon, either individually or in a relay? We'll help you get in the best shape possible for the race! We've put together unique, discounted packages that include the most important nutritional supplements to support you on your journey, during the race, and during your recovery and regeneration.
🎯 Why should you choose the package?
- It contains everything you need for the 4-day competition.
- Our products are pure, natural and easy to digest, so you can avoid stomach problems.
- The package content offers personalized solutions to optimize your performance.
- You can get the best quality at a discounted price!
🏃♂️ Click here to see our package offers : [Link to packages]
Don't let your upgrade take away your best performance!
Choose the package put together by Hammer Nutrition and enjoy being able to perform to the fullest every day at the Balaton Supermarathon!
Update strategy daily
Before the competition – every morning
-
30 minutes before the start:
- Endurolytes (2 capsules): Electrolytes ensure proper hydration and prevent cramps.
- Fully Charged (1 serving): Increases energy levels, improves mental focus, and delays muscle fatigue.
-
10-15 minutes before the start:
- Perpetuem (half a serving, approx. 1 scoop): Preliminary energy supply for a stable start.
- Hydration: Drink 3-4 dl of water to stay properly hydrated.
Important tip: Always have extra Endurolytes capsules with you for emergencies!
During competition – completing 4-5 hours of distance per day
-
Using Perpetuem:
- Mix 1 serving (2-2.5 scoops) in 2-2.5 dl of water and consume continuously throughout the class. This provides 260 calories per hour and delays muscle breakdown.
- Replace your remaining fluid needs with clean water (4-6 dl).
-
Electrolyte replacement:
- Endurolytes (2-4 capsules every hour): Depending on the amount of sweating and weather conditions. If you are sweating heavily or it is hot, increase the dosage.
- Tip: If your legs start to cramp, increase your electrolyte intake!
Hydration:
- Maintain a fluid intake of 5-8 dl per hour. Never exceed 1 liter to avoid electrolyte depletion due to overhydration.
Post-competition – daily regeneration
After each stage, within half an hour:
- Recoverite (1-2 servings):
- It contains a balance of carbohydrates and protein, thus replenishing glycogen stores and helping muscle regeneration.
Joint and inflammation support:
- Tissue Rejuvenator:
- Take 4 capsules daily (2 immediately after your run, 2 in the evening) to reduce inflammation and support your joints. This is especially important as running for several days puts a lot of strain on your joints.
Important considerations for multi-day competitions
-
Test your strategy in training!
Your organization needs time to learn about the products and upgrade strategy. -
Have a spare for every day:
Keep extra Endurolytes capsules and Hammer Gel with you. If any unexpected situation arises, these tools can help you maintain your performance. -
Stick to your fluid limit:
The recommended amount of fluid is 600-800 ml per hour. Overhydration is just as dangerous as dehydration! -
Pay attention to regeneration:
The key to success in multi-day competitions is to properly regenerate your muscles and joints after each stage. Using Recoverite and Tissue Rejuvenator is essential for rapid recovery. - Have your safety margin:
Although the products in the pack cover basic refresher needs, it's always a good idea to carry a few extra Endurolytes capsules and a small dose of Perpetuem with you in case of emergencies.
Why does this strategy work?
- Perpetuem – The optimal energy supply:
Perpetuem contains not only carbohydrates, but also protein and some fat, which helps maintain muscle mass during long-term exercise and supports the use of energy from fat stores. With the recommended dilution, it is easy to consume and provides the hourly energy requirement without causing stomach problems. - Endurolytes – The Master of Electrolyte Replacement:
Endurolytes capsules replenish electrolytes lost during running, preventing cramps and electrolyte depletion. The higher concentration of Endurolytes Extreme is reliable even in intense conditions. - Fully Charged – The key to a successful start:
Boosting energy levels before the start, enhancing mental focus, and delaying muscle fatigue are all essential during a multi-day event. - Recoverite and Tissue Rejuvenator – Regeneration Supporters:
Recoverite quickly restores muscle glycogen stores, while Tissue Rejuvenator reduces inflammation and protects joints from high loads.
Benefits provided with the package
The Balaton Supermarathon Package is specifically designed for this multi-day, high-intensity event. The products support not only individual stage performance, but also daily regeneration, ensuring that you start each day fresh and energetic.
With this strategy and Hammer Nutrition products, you can confidently and successfully complete the Balaton Supermarathon. If you have any further questions about the products or their use, I'm happy to help! 😊
