Nutrition and Diet Recommendations for Sumela Ultra Traile Participants

1. Pre-Weeks Preparation:

Carbohydrate-dominant diet: Complex carbohydrates to replenish muscle glycogen stores sources (whole wheat bread, brown rice, quinoa, oats).

Protein: Add lean protein sources (chicken, fish, eggs, legumes) to support muscle repair.

Healthy fats: Use healthy fat sources such as avocado, olive oil, walnuts for energy support your needs.

Hydration: Keep the body well hydrated by ensuring adequate water consumption throughout the day.

Fibre foods: Include vegetables and fruits in your diet to regulate the digestive system, but reduce fibre consumption before the race.

2. A Few Days Before the Race (Carbohydrate Loading):

Increase your carbohydrate consumption to fill your muscles with energy.

Protein: Add lean protein sources (chicken, fish, eggs, legumes) to support muscle repair.

Focus on light and easily digestible carbohydrate sources (pasta, potatoes, white rice, bananas).

Avoid fatty and heavy foods; these foods can make digestion difficult.

3. Race Morning:

Eat an easily digestible, carbohydrate-heavy breakfast (oatmeal, honey, banana, a small amount of milk or yoghurt) 3-4 hours before the race.

Have a small snack 1 hour before the race (banana, energy bar).

4. Nutrition During the Race:

Hydration: Drink water every 20-30 minutes. Electrolytes in hot weather containing sports drinks.

Energy boost: Consume fast carbohydrate sources such as gels, energy bars or dried fruit to maintain energy levels during long runs (recommended every 45-60 minutes).

Electrolytes: You can use sports drinks or salt tablets to balance electrolytes such as sodium, potassium and magnesium.

5. Post-Race Nutrition:

First 30 minutes Carbohydrate and protein: Consume a meal with a carbohydrate-to-protein ratio of 3:1 (e.g. chocolate milk or banana smoothie) to replenish muscle glycogen stores and support muscle repair.

Hydration: Drink water and replace electrolytes lost through sweat consume sports drinks.

Create a balanced meal plan: Carbohydrates: Whole grain bread, pasta, vegetables.

Protein: Consume chicken, fish, eggs, legumes.

Healthy fats: Avocado, walnuts, olive oil.

Fruit and vegetables: Colourful vegetables and fruits for vitamin and mineral support fruits