• Train your gut
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.
Näak’s tip :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.
• Plan your race day nutrition
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.
Näak’s tip :Print your nutrition plan and test it during your long training on weekends.
• Adopt a healthy diet
Stock up on macronutrients (carbs, proteins, fats) through a well-balanced
diet in the last weeks before the race. Exemple: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 : “I cut out alcohol completely and make sure to strengthen my immune system with supplements or nutritional complements that I could be lacking.” Mélodie Gilbert
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3 DAYS BEFORE THE RACE
• Carb load Get 400 – 500g of carbohydrates per day* to increase your glycogen stores to improve your endurance during race day (carb loading). Favour foods with a low glycemic index and made of low fiber starches such as white rice, bread or quinoa.
Näak’s tip: 150g of rice = 115g of carbohydrates. 2 slices of bread (60g) + 2 tablespoons of Näak Protein Nut Butter = 40g of carbohydrates.
• Avoid risky food
Prefer cooked vegetables to raw. Avoid whole grains and spicy foods to prevent the risk of digestive issues on race day.
• Visualize your nutrition plan
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.
Näak’s tip: Some aid stations might run out of products and it’s a good idea to always carry an extra waffle, gel, puree, bar or drink mix serving packet as a backup in your running vest.
Do it like a pro: “I always diminish the amount of fibers and inflammatory food. I try to cut dairy (because I don’t digest it very well), fatty, and fried food.” Mélodie Gilbert.
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3 HOURS BEFORE THE RACE
• Start fueling up
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 will have 2 toasts with the Näak Peanut Nut Butter and a banana. I also eat overnight oats with Näak Vanilla Protein Powder, fresh fruit, and a small espresso coffee.” Geneviève Asselin-Demers
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: “If the delay before this meal and the race exceeds 3 hours, I will take a Näak Ultra Energy Bar 45 minutes before the race as well.” Mélodie Gilbert.
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DURING THE RACE
• Maintain a constant energy level
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).
• Supplement with BCAAs
Take at least 1g of BCAAs per hour* to reduce muscle fatigue.
• Hydrate well
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.
• Follow your nutrition plan
Repeat what you’ve trained for during your gut training and consume only products tested. Don’t try anything new on race day. This is why the Naak Nutrition Calculator is an outstanding tool to plan a tailored nutrition plan to race like you train.
Näak’s tip: 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: “If my race is below 3 hours, I can rely solely on the Drink Mix! If the race is over 3 hours, I will add a Näak Gel every 45 minutes to my nutrition.” Mélodie Gilbert.
“During the first 4-5 hours of the race, I will eat Näak Caffeine Bars with prepared meals. Above 5 hours of racing, my nutrition shifts to semi-liquid and solid with purees and alternating Drink Mix and water.” Geneviève Asselin-Demers.
• Adjust depending on the race conditions
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.
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.
• Recharge your glycogen stores
Consume 80-100g* of carbohydrates within 30 minutes after your effort.
• Optimize muscle recovery
To help your muscles rebuild and reduce muscle soreness, make sure to eat 20-25g* of complete protein rich in BCAAs.
Näak’s tip:
Prepare a smoothie with 1 portion of Ultra Recovery™ Protein Powder, 1 whole banana and 30g of oat flakes (65g of carbohydrates and 30g of protein).
Spread 1 tablespoon of Näak Protein Nut Butter on the waffle of your choice. It gives you 20g of carbohydrates and 8g of protein in one bite.
Do it like a pro: “After my race, i’m usually not that hungry. I will still have a light meal: white pasta with no sauce.” Geneviève Asselin-Demers.
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*for an adult of 70kg with a daily requirement of 2,500 Kcal.
