UTMB goal: how to fuel before, during and after
The Ultra-Trail du Mont-Blanc (UTMB) is an extraordinary challenge for runners who crave thrills and want to push their limits. To achieve this ambitious goal, the right nutrition plays a key role. In this article, we share practical tips to help you fuel effectively before, during and after the UTMB, to optimise your performance and support a swift recovery.
1. Before the UTMB: Preparation and nutritional balance
The trail preparation phase is essential for tackling the UTMB in the best possible condition. Starting with the right kit. Above all, a few weeks before the event, focus on a balanced and varied diet. Make sure in particular to consume enough carbohydrates, proteins and fats to meet the energy demands of your intensive training. A sports nutritionist can help you determine your daily nutritional needs.
Starchy foods such as pasta, rice and potatoes are ideal sources of moderate glycaemic index carbohydrates. They provide constant, durable energy for your training sessions. Also supplement your diet with proteins from lean sources such as chicken, fish, eggs and legumes. Healthy fats found in nuts, seeds and avocados are also important for your energy and endurance.
2. During the UTMB: Refuelling and hydration
During the UTMB, your body will be pushed to its limits. Maintaining adequate hydration throughout the race is crucial. Drink regularly — water, isotonic drinks and fruit juices — to offset the water and electrolyte losses caused by sweating. We recommend running field tests during your training sessions to find out your preferences and what your body can tolerate.
For refuelling, make the most of checkpoints to recharge. Prioritise easily digestible, carbohydrate-rich foods to replenish your energy stores. Energy gels, energy bars and dried fruit during exercise are practical options to carry with you.
3. After the UTMB: Recovery and muscle repair
Once the race is over, your body will need to recover and repair. The recovery window after such a demanding race is crucial for optimising your recovery. Within the hour following the UTMB, consume a snack or meal containing protein and carbohydrates. This will help repair damaged muscle tissue and replenish glycogen stores.
Recovery drinks containing protein can be useful to support this immediate recovery phase. Afterwards, prioritise balanced meals with nutrient-rich foods in the following days to allow your body to fully recover from the intense effort of the UTMB.
In conclusion, nutrition is a key phase in successfully reaching your UTMB goal. Before the event, focus on a balanced diet to properly prepare your body. During the race, stay regularly hydrated and consume energy foods at aid stations. After the UTMB, allow yourself adequate recovery by prioritising nutritious meals. By following these tips, you will be better prepared to take on the challenges of the Ultra-Trail du Mont-Blanc and fully enjoy this unforgettable experience. Good luck!
For beginners, check out our tips for getting started in trail.
Photos ©Cyrille Quintard ©Colin Olivero ©Trail Verbier
