The Canadian sports nutrition brand Naked is specially developed for long-distance runners. They believe that with the right preparation and nutrition, everyone can run an ultra trail. Below is their nutritional advice.
Our nutrition guide gives you all the keys to achieving your ultra-endurance goals. It's up to you to adapt them to your diet, your training program, and your competition goals. Näak
3 Weeks Before the Competition
Test your Nutrition
Train your stomach to process large amounts of calories. Combine this weekend with the right food and water intake to determine what works best for you.
Example: Train to consume 300-350 Kcal per hour, with 1 dose Ultra Energy™ Drink Mix and a energy bar.
Adopt a Healthy Diet
Provide your body with good nutrients by following a balanced diet in the last weeks before the competition.
Example: Choose a meal with 50% carbohydrates, 25% vegetables and 25% proteins. Supplement your meal with a portion of fruit.
Naak's Tip: Complete your last training session under competition conditions 10 days before the event to validate your equipment and nutrition.
3 Days Before the Competition
Carbohydrate Stacking
Consume 400-500g of carbohydrates per day to increase your glycogen stores and improve your endurance on race day (carb loading).
Choose foods with a low glycemic index such as bread, pasta, rice or quinoa.
Example: 150g rice = 115g carbs. 2 slices of bread (60g) + 2 tablespoons Protein Nut Butter = 40g carbs.
Avoid Risky Foods
Avoid raw vegetables, legumes, whole grains and spicy foods to reduce the risk of digestive upset on race day.
3 Hours Before the Match
Optimize Your Nutrition
The last meal should be easily digestible, energy-rich and balanced for optimum stomach comfort. Hydrate regularly in small amounts.
Example: 1 bowl of oatmeal with 1 banana and 2 tablespoons of honey = 125g carbohydrates.
Naak's Tip: Prepare half a portion of the drink mix (1 scoop in 500ml) to drink 1 hour before the competition to prepare your body for the effort and ensure you are well hydrated.
During the Match
Maintain a Constant Energy Level
Consume 300-350 Kcal per hour including 40-80g carbohydrates to ensure a constant energy supply.
Supplement with BCAAs
Take at least 1g BCAAs per hour to reduce muscle fatigue. Supplementing with BCAAs helps improve muscle resistance and optimize glycogen stores during long endurance activity.
Hydrate Well
Drink 500-600 ml of water per hour during exercise. Remember that a lack of water is associated with a decrease in performance and can cause digestive problems.
Naak's Tip: Cut your energy bar (200 Kcal) in 4 pieces (50 Kcal/piece) to spread your calorie intake over 1 hour.
After the Match
Eat Within 30 Minutes After the Match
Eat within 30 minutes of your race for a successful recovery. During this time, a metabolic window opens: the nutrients you consume are absorbed by your body more quickly.
Recharge your Glycogen Stores
Consume 80-100g of carbohydrates within 30 minutes after your exercise.
Optimize your muscle recovery
To help your muscles recover and reduce muscle soreness, make sure your body gets 20-25g of complete protein rich in BCAAs.
Naak's Tip: Prepare a smoothie with 1 portion Ultra Recovery Vanilla, 1 whole banana and 30g oats (65g carbs and 30g protein). Spread 1 tablespoon of protein nut butter on the waffle of your choice for 20g carbs and 8g protein in one bite.
*For an adult of 70kg with a daily requirement of 2500 Kcal.
