Näak Nutrition
guide

Our nutrition guide will give you all the keys to reach your ultra endurance goals. It's up to you to adapt them to your diet, your training program and your race objectives.

Running

Ultra running >50km

3 weeks before race

Test your nutrition

Train your gut to process big quantities of calories. Accompany this WE with proper food and water measurements to determine what works best for you.

Example

Train to ingest 300- 350 Kcal* per hour, with 1 dose of Ultra Energy™ Drink Mix and bar.

Adopt a healthy diet

Example: Stock up on good nutrients through a well-balanced diet in the last weeks before the race.

Example

Opt for a plate that provides 50% carbohydrates, 25% vegetables and 25% protein. Complete your meal with a portion of fruit.

Carb loading

Get 400 - 500g of carbohydrates per day* to increase your glycogen stores to improve your endurance during race day (carb loading).

Favor foods with a low glycemic index such as bread, pasta, rice or quinoa.

Example

150g of rice = 115g of carbohydrates. 2 slices of bread (60g) + 2 tablespoons of Protein Nut Butter = 40g of carbohydrates.

Avoid risky food

Rule out raw vegetables, legumes, whole grains and spicy foods to prevent the risk of digestive complications on race day.

3 hours before race

Optimize your food

The last meal should be easily digestible, energizing and balanced for optimal gastric comfort. Hydrate regularly, in small quantities.

Example

1 bowl of oatmeal with 1 banana and 2 tablespoons of honey = 125g of carbohydrates.

Maintain a constant energy level

Ingest 300 - 350 Kcal* per hour including 40-80g* of carbohydrates to ensure a steady supply of energy.

Supplement with BCAAs

Take at least 1g of BCAAs per hour* to reduce muscle fatigue. Supplementing with BCAAs helps improve muscle resistance and optimize glycogen stores during a long endurance activity.

Hydrate well

Drink 500 to 600 ml* of water per hour during exercise. Don't forget that a lack of water is associated with a drop in performance and can cause digestive problems.

After the race

Eat in the 30 minutes following your race to ensure a successful recovery. In this timeframe, a metabolic window appears: the nutrients you are going to consume will be more quickly assimilated by your body.

Recharge your glycogen stores

Consume 80-100g* of carbohydrates within 30 minutes after your effort.

Optimize your muscle recovery

To help your muscles rebuild and reduce muscle soreness, make sure to provide your body with 20-25g* of complete protein rich in BCAAs.

*for an adult of 70kg with a daily requirement of 2500 Kcal.