When you pack your race bag for the UTMB®, do not forget your nutrition and hydration strategy. Beyond the choice of products, it is above all the way you consume them — in terms of quantity and frequency — that makes the difference in a race of this length.
How much to eat and how often?
Aim for between 60 and 90 grams of carbohydrates per hour for a long-distance race like the UTMB®, combining liquid and solid intake. This amount helps sustain effort without causing digestive issues, provided you have trained your digestive system accordingly beforehand. Try to take some in every 20 to 30 minutes for a steady energy supply and to avoid energy crashes.
Opt for small, regular doses rather than large quantities spread far apart: the goal is to never feel suddenly hungry, and to avoid rushing food at aid stations. If temptation strikes, take the time to eat a sufficient amount in small bites, even if it costs you a few minutes — you will regret that far less than an upset stomach a few kilometres down the road.
Isotonic drinks
An isotonic drink, balanced with mineral salts and carbohydrates, is essential for staying hydrated during the race. Find our complete guide on how to choose and get used to it in our article Energy drinks for the UTMB®: how to choose?.
Energy gels and bars
For the solid part of your nutrition, energy gels and bars are your constant companions throughout the race. Find all our advice on how to choose them and when to use them in our article Energy gels and bars for the UTMB®.
At aid stations
The race's aid stations complement your personal strategy with water, drinks, and solid food, including hot meals. Find the full details in our article Nutrition and fuelling during the UTMB®.
Frequently asked questions
How many carbohydrates per hour should you consume during the UTMB®?
Between 60 and 90 grams per hour, combining isotonic drink, gels, and bars, provided you have trained your digestion for this level of effort before the race.
Should you eat at fixed times during the race?
No, it is better to aim for an intake every 20 to 30 minutes in small regular amounts rather than large infrequent ones, to avoid digestive issues.
