Näak Nutrition
guide
Running
Ultra running >50km
3 weeks before race
Test your nutrition
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 Energy™ Drink Mix and bar.
Adopt a healthy diet
Example: 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.
3 days before 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 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.
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.
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.
*for an adult of 70kg with a daily requirement of 2500 Kcal.
