Search

Preserve your playground.

Näak is your on-course nutrition at UTMB World Series.

They inspire us. They will inspire you.

The ultimate guide to reach your ultra endurance goals.

Fuel your mind with nutrition tips and more.

Discover delicious and nutritious recipes.

Näak Ultra Nutrition Guide

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.

3 WEEKS BEFORE THE RACE

Test your nutrition

Train your gut to process big quantities of calories. Track your food and water intake to determine what works best for you.

Example: Train to ingest 300- 350 Kcal* per hour, with 1 dose of Ultra Energy™ Drink Mix and bar.

Adopt a healthy diet

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.

Näak's tip:

Train in race condition 3 weeks before the event to test your nutrition and gear.

3 DAYS BEFORE THE RACE

Carb loading

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.

Avoid risky food

Rule out raw vegetables, legumes, whole grains and spicy foods to prevent the risk of digestive complications on race day. 

3 HOURS BEFORE THE RACE

Optimize your food

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.

Näak's tip:

Drink half a portion of the Näak Drink Mix (1 scoop in 500ml) 1 hour before the race to start hydrating and get your body ready for racing.

DURING THE RACE

Maintain a constant energy level

Ingest 300 - 350 Kcal* per hour including 40-80g* of carbohydrates to ensure a steady supply of energy.

Supplement with BCAAs

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.

Hydrate well 

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. 

Näak's tip:

Cut your energy bar (200 Kcal) into 4 pieces (50 Kcal/piece) to spread your calorie intake over 1 hour.

AFTER THE RACE

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. 

Recharge your glycogen stores

Consume 80-100g* of carbohydrates within 30 minutes after your effort. 

Optimize your muscle recovery

To help your muscles rebuild and reduce muscle soreness, make sure to provide your body with 20-25g* of complete protein rich in BCAAs. 

Näak's tip:
  • Prepare a smoothie with 1 portion of Ultra Recovery Vanilla, 1 whole banana and 30g of oat flakes(65g of carbohydrates and 30g of protein).
  • Spread 1 tablespoon of protein nut butter on the waffle of your choice, it is giving you 20g of carbohydrates and 8g of protein in one bite.

*for an adult of 70kg with a daily requirement of 2500 Kcal. 

Nutrition Tips

Fuel your mind with tips, videos, podcasts and everything you need to know to go longer and farther.

How many electrolytes do trail runners need?
The term "electrolytes" is an integral part of the sports...
Read More
The importance of protein for Ultra-athletes
Along with carbohydrates and fats, proteins are part of t...
Read More
The Perfect Guide to Carbohydrate Loading
Glycogen overload is a familiar term for people who pract...
Read More
Inside the nutrition strategy of pro ultra-runners during the UTMB
As the Ultra Trail du Mont Blanc draws closer, four Näak ...
Read More
The 4:1 Carbohydrate:Protein Ratio for Endurance Athletes
Every lifestyle or diet you follow consists of the same m...
Read More
Pro Marathon tips for Race Day Success from Olympian Dayna Pidhoresky
Are you getting ready to run your marathon? Our Ambassad...
Read More
Näak Ultra Energy™ Science
Näak's Ultra Energy™  science was developed to meet the s...
Read More
Coffee and Sport, a Testimonial from Näak Ambassador: Reid Burrows
Reid Burrows writes, runs and loves. And overall he drink...
Read More
Why are Complete Proteins Important for Endurance Athletes?
PROTEINS IN THE BODY Every athlete knows how important nu...
Read More
5 Nutrition tips to help you recover from injuries
An unfortunate part of being an athlete is eventually dea...
Read More

Search our shop

English