The nutrition plan for Ultra Trail preparation enters a critical phase during the two weeks before the race. This period must be handled carefully and must provide the body with the fundamental elements needed to be fully ready for the event. Not sure what to eat before your ULTRA? Follow the guide — our advice is right here!
Nutrition for the two weeks before the UTMB®
As indicated on the nutrition pages of the UTMB® website, meals during the final week must anticipate the upcoming energy demands of the event. Their purpose will be to maintain metabolism at a high level. To achieve this, plan three to four meals a day, without excess and without snacking in between. The overall daily intake should be 2,400 to 3,500 kcal depending on individual profiles, with 20 to 25% fat, 15% protein and 60% carbohydrates. Make sure to maintain good hydration with 1.5 to 2 liters of water per day outside of training.
The final days
At D-3, it will be important to switch to a high-carbohydrate endurance athlete diet. This means an intake of 65 to 70% carbohydrates each day, with a predominant share of complex carbohydrates at every meal — including starchy foods and bread. The aim is to almost double muscle glycogen stores: to achieve this, eat two large portions of starchy foods per day, bread at every meal and, if possible, cereals in the morning. To find out more:
