Nutrition Guide

Crush your race goals with Näak!

Dreaming of conquering one of the UTMB World Series races? Read the Näak nutrition guide below to get all the keys to reach your ultra goals. Adapt them to your diet, your training program and your race objectives.

4 weeks before the race

3 DAYS BEFORE THE RACE

Carb load

Avoid risky food

Visualize your nutrition plan

3 HOURS BEFORE THE RACE

DURING THE RACE

Maintain a constant energy level

Aim to ingest 250 - 300 Kcal* per hour including 40-80g* of carbohydrates to ensure a steady supply of energy (refer to your nutrition plan).

Hydrate well

Drink 500 to 600 ml* of water per hour during exercise, depending on your sweat rate and the weather conditions. Don’t forget that a lack of water is associated with a drop in performance and can cause digestive problems.

Follow your nutrition plan

Repeat what you’ve trained for during your gut training and consume only products tested. Don’t try anything new on race day.

Näak’s tip: Eat and drink regularly and in small quantities. Take 1 sip every 15 min and cut your energy bar into 4 pieces to get a steady supply of energy

Adjust depending on the race conditions

Choose what you like and what appeals to you at the aid stations. If it’s too hot, plan to hydrate more and eat less solid food. Consume caffeine products during the night to stay alert and awake.

Näak’s tip: Drink the Näak Salted Soup drink mix for a boost of electrolytes.

AFTER THE RACE

Congratulations, you made it! 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.

Do it like a pro

I train my gut a maximum of 4 times before the race. I do it during my 4 longest training sessions.

Mathieu Blanchard

4th at UTMB Mont-Blanc 2023

I always have a back up plan and options for when things start to go sideways.

Adam Peterman

1st at Western States 2022

I eat 1 bowl of porridge with the Näak Protein Nut butter and some homemade bread before an ultra trail.

Hannes Namberger

8th at UTMB Mont-Blanc 2023

I eat 1 Näak Caffeine bar, 1 banana, 1 yogurt with the Näak Protein Nut Butter.

Arthur Joyeux Bouillon

9th at UTMB Mont-Blanc 2023

I drink sparkling water to cut the taste of sugar and replenish electrolytes.

Ludovic Pommeret

1st at UTMB Mont-Blanc 2016

GET YOUR NUTRITION PLAN

Gastric and dietary issues affect 85% of trail runners and represent the leading cause of drop out (23%)*. Näak has made reducing these figures their greatest challenge. Their Nutrition Calculator provides you with a personalized nutrition plan that helps you maintain a sustained energy throughout your race.

GET YOUR NUTRITION PLAN