The dietary preparation regime for an Ultra Trail will enter a critical phase during the two weeks before the race. This period must be managed 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 during the two weeks before the UTMB®
As indicated on the nutrition pages of the UTMB® website, the meals of the final week should anticipate the future energy demands of the event. Their purpose will be to maintain metabolism at a high level. To achieve this, plan for three to four meals per day, without excess and without snacking between meals. The overall daily intake should be 2,400 to 3,500 kcal depending on individual profiles, including notably 20 to 25% fats, 15% protein and 60% carbohydrates. It will be important to maintain good hydration with an intake of 1.5 to 2 liters per day outside of training.
The final days
At D-3 it will be important to switch to a high-carbohydrate diet typical of endurance athletes. This will consist of 65 to 70% carbohydrates each day, with a predominant share of complex carbohydrates at every meal, including starchy foods and bread. The goal 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:
