Ultra Sümela

Nutrition and Diet Recommendations for Sumela Ultra Trail

Endurance sports, such as ultra trails, require the right can be completed more efficiently and healthily with nutrition. Ensure energy balance, performance while reducing the risk of injury. Before, during and after the Ultra Trail after basic nutritional advice:

Pre-Ultra Trail Nutrition

1 Week Before: Replenish glycogen stores with a carbohydrate-heavy diet Fill up. Daily carbohydrate intake should be 4-8 gr/kg and protein intake should be 1.2-1.6 gr/kg. Plenty also pay attention to fluid consumption.

1 day before the race: Whole grain pasta, rice, potatoes for dinner carbohydrate-intensive foods such as porridge, grilled chicken or fish, yoghurt and fruit prefer.

Race Morning Have breakfast at least 2 hours before your run. Low pulp, easy digestible, high-carbohydrate foods (wholegrain bread, low-fat cheese, honey, bananas, milk or oats). Avoid too fatty foods and drink 100-200 ml of water Remember.

Nutrition during Ultra Trail

A small banana every 20-30 minutes from the first 30 minutes of running slice or carbohydrate gel.

A glass of water or electrolyte every 20 minutes to prevent dehydration make sure you have a drink.

Avoid consumption of dried fruit as it can strain the intestines.

Nutrition after Ultra Trail

First 30 Minutes: Carbohydrates and carbohydrates to replenish the body's glycogen stores take protein-containing foods. For example, a sports drink, milk, banana or a handful of almonds you can consume.

For 6 hours: Every 2 hours with carbohydrates and protein continue to feed.

Compensate for Fluid Loss: Drink plenty of water to replace the fluid lost through sweat. Drink water and mineral water. Aim to drink 450 ml of water for every 500 g lost. Urine Continue to consume water until your colour becomes lighter.

Nutrition and Diet Recommendations for Sumela Ultra Trail

Sumela Ultra Trail

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