Nutrition and hydration ULTRA our tips
When you prepare your race bag for the UTMB®, you must not forget your food and drinks for the event. This part of your bag is of fundamental importance and should at least consist of energy bars and gels for solid food and water and isotonic drinks for the liquid part.
An isotonic drink for the UTMB
An isotonic drink encourages the passage of sodium and glucose into the bloodstream to replenish lost stocks. This energy drink is therefore essential in your hydration package. It must be chosen carefully and above all you must have validated that it suits you and does not cause you gastric problems. To do this, get used to drinking this type of drink well in advance and test the different brands and models to determine which one suits you best. Powdered solutions or pills are popular with trailers because they can carry several doses and fill their canisters at each feed station with water provided by the organisation. Moreover, this is the formula that takes up the least space in the bag and weighs the least. Finally, don't neglect to drink water, especially after each solid food intake and to avoid becoming saturated with the sometimes slightly artificial taste of isotonic drinks.
Energy gels and bars for the UTMB®
Energy gels and bars will be the mainstay of your diet during the race. For most trail runners, these products are consumed at intervals, generally between the refreshment points. They provide a constant supply of energy and prevent you from running out of sugar and therefore energy. Choose these products carefully and above all test them in a race situation, many weeks before the event. Finally, don't change products at the last minute because a race partner is distributing samples. Stick to the ones you have planned and to which your stomach has become accustomed. Gels do not pose any particular problems of absorption: they should just be consumed in moderation and above all not be your only food. Energy bars, on the other hand, should be chewed carefully and a little slowly: this makes them easier to digest and means you don't have to spend too much energy on them.
Eating regularly and in small doses
It is important to eat well during the race in small, regular doses, spaced out over a short period of time. The idea is not to feel an urgent sense of hunger and in any case, to avoid rushing and gorging yourself at the feed stations. Sometimes the temptation can be great, but you have to know how to resist it, otherwise you won't feel well in the hours that follow. It is better to take your time at the feed station to eat enough food in small bites, even if it means losing a little time.