Our nutrition guide will give you all the keys to reach your ultra endurance goals. It's up to you to adapt them to your diet, your training program and your race objectives.
Train your gut to process big quantities of calories. Accompany this WE with proper food and water measurements to determine what works best for you.
Example : Train to ingest 300- 350 Kcal* per hour, with 1 dose of Ultra EnergyTM Drink Mix and bar.
Stock up on good nutrients through a well-balanced diet in the last weeks before the race.
Example : Opt for a plate that provides 50% carbohydrates, 25% vegetables and 25% protein. Complete your meal with a portion of fruit.
Make your last outing in race condition 10 days before the event, to validate your equipment and your nutrition.
Get 400 - 500g of carbohydrates per day* to increase your glycogen stores to improve your endurance during race day (carb loading).
Favor foods with a low glycemic index such as bread, pasta, rice or quinoa.
Example: 150g of rice = 115g of carbohydrates. 2 slices of bread (60g)+ 2 tablespoons of Protein Nut Butter = 40g of carbohydrates.
Rule out raw vegetables, legumes, whole grains and spicy foods to prevent the risk of digestive complications on race day.
The last meal should be easily digestible, energizing and balanced for optimal gastric comfort. Hydrate regularly, in small quantities.
Example: 1 bowl of oatmeal with 1 banana and 2 tablespoons of honey = 125g of carbohydrates.
prepare half a portion of the drink mix (1 scoop in 500ml) to sip 1 hour before the race to prepare your body for the exercise and to make sure you are well hydrated.
Ingest 300 - 350 Kcal* per hour including 40-80g* of carbohydrates to ensure a steady supply of energy.
Take at least 1g of BCAAs per hour* to reduce muscle fatigue. Supplementing with BCAAs helps improve muscle resistance and optimize glycogen stores during a long endurance activity.
Drink 500 to 600 ml* of water per hour during exercise. Don't forget that a lack of water is associated with a drop in performance and can cause digestive problems.
Cut your energy bar (200 Kcal) into 4 pieces (50 Kcal/piece) to spread your calorie intake over 1 hour.
Eat in the 30 minutes following your race to ensure a successful recovery. In this timeframe, a metabolic window appears: the nutrients you are going to consume will be more quickly assimilated by your body.
Consume 80-100g* of carbohydrates within 30 minutes after your effort.
To help your muscles rebuild and reduce muscle soreness, make sure to provide your body with 20-25g* of complete protein rich in BCAAs.
*for an adult of 70kg with a daily requirement of 2500 Kcal.
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