what are the best supplements to take before running a marathon to reduce the risk of injury and maximize endurance and performance?

To prepare for a marathon and enhance endurance while reducing the risk of injury, several supplements can be beneficial:

1. Caffeine: Known to improve endurance and power output, caffeine can be an effective pre-exercise aid. While it helps enhance performance, it's important to be mindful of your body's response and potential dependencies 1 2.

2. Magnesium Malate: This form of magnesium helps reduce delayed onset muscle soreness, which could be crucial for recovery during training phases leading up to the marathon 2.

3. Beet Juice: Increases nitric oxide in the body, aiding in vasodilation and thereby improving blood flow to muscles. Some individuals might find it beneficial for sustained endurance efforts 2.

4. Electrolytes and Carbohydrates: Maintaining proper hydration and nutrient balance is critical. A glucose concentration of 5-9% in fluids during exercise can optimize performance, especially for extended endurance sessions 3.

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     Enhancing Performance

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     2

     Endurance Supplement Insights

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     3

     Nutrient Strategies

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     Performance Enhancers

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5. Citrulline Malate: This supplement has shown promise in reducing fatigue and potentially improving recovery, which is beneficial for long endurance events like marathons 4.

For best results, it's crucial to test these supplements in training to understand how your body reacts. Always consult with a healthcare professional before starting any new supplement regimen.