Nutrition And Running


The trailer feeding is a complex subject. Indeed, when preparing your trail, a large number of factors are integrated according to intensity, duration, level and weather conditions. It quickly becomes a puzzle when you work on your racing strategy. So, whatever your objective, Running Care provides you with advice to assess your run.

Before the proof
The few days before your trail are used:

Optimize glycogen stores.
Guarantee the perfect condition of muscle tissue in order to anticipate recovery
Avoid digestive disorders
Prede mineral deficiencies

J-7; D-5 :
The objective of this period is to gradually draw down your glycogen reserves while maintaining an adequate food intake.

For this you must:

For this you must:

1- Decrease your consumption of d’⅓ culents compared to your usual diet.

We recommend that you reduce the size of culinary portions by one-third at each meal and increase the consumption of vegetables and proteins.

2- Completely remove faults at lunch or dinner.

Indeed, there is a relationship between the amount of glycogen storage and the ability to sustain sustained effort. At an intensity close to the anaerobic threshold, muscle glycogen stores are the main factor limiting the duration of effort.

J-5:
Regularly integrate carbohydrates for 4 to 6 hours after your last workout.

D-4>D-2 :
Egrave from D-2 to D-day, avoid foods that may be involved in the occurrence of your digestive disorders. Whole grain products, cooked fats, animal milk, legumes, spices, hard or poorly digestible vegetables.

If you are sensitive, peel and peel and peel fruits and vegetables, or eat them only cooked: prefer for example a compote to an apple.

Increase the culinary contributions of one third at each meal, without exceeding.

During trail riding, it is essential to take care of your digestive system. Challenges during the race can be very disabling.

So, in order to relieve your digestive system, limit high-fibre foods such as raw vegetables, fermenting foods such as dried vegetables and whole grains, depending on your sensitivity...

J-1:
Privacy of a traditional diet, simply by ensuring that your digestive comfort is optimized and that you maintain a regular intake of carbohydrates: any portion "pantagru" " is therefore not recommended. e.

In recent days, pay particular attention to your diet. Remember that even minimal dehydration reduces performance and increases the risk of injury. So go with all the chances on your side, drinking throughout the day. Light-coloured urine is a reliable indicator of good hydration status. A little more, privilege mineral waters in order to have an optimal mineral state before the race.

Le jour du trail

3 at 4 hours before the effort:
In order to ensure digestive comfort, the last meal before the competition must be completed at least 3 hours before the start. Don’t try to test new foods. Your meal must have been tested during training or during training races.

Depending on your appetite: 1 compote or 1 well-matured banana

Depending on your eating habits: a shell or calf egg and/or a slice of ham. Be sure to respect a minimum of 3 hours before departure.

The waiting ration:
Egrave from 1 hour after the meal until 30 minutes before departure, the waiting ration will maintain your blood sugar and hydration at their best level.

The waiting drink may consist of grape juice diluted to a maximum of 20-30 g fructose per litre or compote or cereal bar + water.

During the proof – refuelling:
Food and refuelling have the following objectives:

Hydrate the body to prevent or slow dehydration
Prede hypoglycemia and delay glycogen decline
Prede hyponatrémia (i.e. hydroelectrolytic disorder defined by a decrease in sodium concentration in blood plasma)
Thus, you must learn about weather conditions (wind, rain, humidity) as well as the route (defined levels) and supplies. This will allow you to adapt your diet and hydration to the real running conditions.

Your hydration must begin at the beginning of your proof, then be carried out at regular intervals in small quantities. Since the stomach cannot ingest more than 1 litre at one time, this requires divided doses of 100 to 200 ml every 15 minutes at a temperature of 10 to 15 degrees C.

Recovery
After the race, place it in the recovery. The priority is to hydrate and remodel your body. Once your trail is finished, drink plenty of water, salt water or bicarbonate water to compensate for water and sodium losses and reduce blood pH acidity.

You can use a recovery drink. Created or semi-created sweetened dairy products (fruit yogurt, rice pudding, sweetened yogurt, flavoured milk carton) are an excellent alternative. You can combine them with foods with a high glycemic index (dates, spiced bread, cereal bar, fruit pies, exercise drink, white bread with honey, fruit juice…).

Feeding varies according to the specifics of the run
During a natural run (less than 21 km) or a short trail (from 21 to 42 km), exercise drinks and/or energy gels may be sufficient. However, during a trail (distance greater than 42 km) or ultra-trail (at least 80 km) a nutritional strategy must be carefully planned. Indeed, the liquid feed, quickly digested, is not always sufficient and the sweet taste can quickly make the trailer feel sweet, limiting its energy intake.

Thus, in order to promote food intake, it is advisable to vary the textures (soft, hard, crunchy), shapes (liquid, solid), and tastes of the food (sweet, salty, bitter).

During the first few hours of exercise, an exercise drink or gel may be sufficient.

Above 2-3h :
Opt for fast digesting solid foods such as cereal bars, stress gums, raisins, pea bread and bananas.

From 3-4h :
Make small meals with complex carbohydrates that can be quickly assimilated (sandwich bread, well-cooked peaches, rice husks…) combined with protein (ham, turkey, chicken, yogurt to drink). Consider adding salty foods such as almonds, cashews, crackers, vegetable soups.


In practice:
Water
Drink on average 0.6L to 1L of water per hour depending on the temperature.Glucids
Carbohydrate intake varies from 20 to 60g/h, depending on your digestive tolerance.
Running care advises you not to exceed 60 g of carbohydrates per hour at the risk of digestive disorders.

Increase the amount of carbohydrates per low temperature, as the body spends more energy to maintain its internal temperature.
Maintain your carbohydrate intake regularly every 30 min
Run the trailers!

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