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.
Test your nutrition in real race conditions to get your stomach used to what you'll eat and drink during the race. This helps avoid digestive problems and ensures you achieve peak performance on race day.
Train your stomach to ingest as many calories as you can (250-300 Kcal per hour). Learn what works best for you and what doesn't.
Do it like a pro:
“I train my gut a maximum of 4 times before the race. I do it during my 4 longest training sessions (5, 4, 3, 2 and 1 week before the race).”Mathieu Blanchard, 4th at UTMB Mont blanc 2023.
Planning is winning. Use the Näak nutrition calculator to calculate the calories you need to consume between each aid station. It gives you a personalized nutrition plan that helps you maintain a sustained energy throughout the race, taking into account your sweat rate, gut tolerance, the race elevation and time of day.
Print your nutrition plan and test it during your long training on weekends.
Stock up on macronutrients (carbs, proteins, fats) 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.
Do it like a pro:
“Eat as little processed food as possible on a daily basis and try to eat enough fiber and good nutrients to keep the body functioning well.”Arthur Joyeux Bouillon, 9th at UTMB Mont blanc 2023.
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 and made of low fiber starches such as white rice, bread or quinoa.
150g of rice = 115g of carbohydrates. 2 slices of bread (60g) + 2 tablespoons of Näak Protein Nut Butter = 40g of carbohydrates.
Prefer cooked vegetables to raw. Avoid whole grains and spicy foods to prevent the risk of digestive issues on race day.
Check your nutrition plan with your support crew. Check the weather, the food available at the aid stations and the nutrition you need to carry between each aid station. Brief your support crew on what you need at the aid stations where assistance is allowed.
Some aid stations might run out of products and it’s a good idea to always carry an extra waffle, puree, bar or drink mix serving packet as a backup in your running vest.
Do it like a pro:
“ I always have a back up plan and options for when things start to go sideways.”Adam Peterman, professional trail runner, 1st at Western States 2022.
Your last meal should be easy on your stomach. Hydrate regularly, in small quantities. Don’t eat too much to avoid gut issues and adjust it depending on the time and distance of the race. The goal is to build up a small store of energy on a light stomach and be ready to take off at the starting line.
Do it like a pro:
“ I eat 1 Näak Caffeine bar, 1 banana, 1 yogurt with Protein Nut Butter in it before a trail of up to 80 km”.Arthur Joyeux Bouillon, 9th at UTMB Mont blanc 2023.
“I eat 1 bowl of porridge with the Näak protein peanut butter and some homemade bread before an ultra trail.”Hannes Namberger,8th at UTMB Mont blanc 2023.
Example:Drink half a portion of drink mix (1 scoop in 500ml) or eat one waffle one hour before the race.
Do it like a pro:
“I ingest an Ultra Energy™ puree 30 minutes after the start to activate my stomach”.Arthur Joyeux Bouillon, professional trail runner, 9th at UTMB Mont blanc 2023.
Aim to ingest 250 - 300 Kcal* per hour including 40-80g* of carbohydrates to ensure a steady supply of energy (refer to your nutrition plan).
Take at least 1g of BCAAs per hour* to reduce muscle fatigue.
Drink 500 to 600 ml* of water per hour during exercise, depending on your sweat rate and the weather conditions. Don’t forget that a lack of water is associated with a drop in performance and can cause digestive problems.
Repeat what you’ve trained for during your gut training and consume only products tested. Don’t try anything new on race day.
Eat and drink regularly and in small quantities. Take 1 sip every 15 min and cut your energy bar into 4 pieces to get a steady supply of energy
Do it like a pro:
“I only consume liquid food for the first two hours.”Mathieu Blanchard, professional trail runner, 4th at UTMB Mont blanc 2023.
“I eat solid food when your heart rate is lower. For Näak’s tip when you’re going downhill.”Hannes Namberger, 8th at UTMB Mont blanc 2023.
Choose what you like and what appeals to you at the aid stations. If it’s too hot, plan to hydrate more and eat less solid food. Consume caffeine products during the night to stay alert and awake.
Drink the Ultra Energy™ salted soup drink mix for a boost of electrolytes.
Do it like a pro:
“I drink sparkling water to cut the taste of sugar and replenish electrolytes”.Ludovic Pommeret, professional trail runner, 5th at UTMB Mont blanc 2023.
Congratulations, you made it! 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.
Eat in the 30 minutes following your race to optimize your recovery. In this timeframe, a metabolic window appears: the nutrients you are going to consume will be more quickly assimilated by your body.
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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