20KM Nutritional Plans - Concrete Examples on the UT4M

The UT4M 20 km, often called the "UT4M 20" or "discovery," is one of the most accessible formats offered during the Ultra Tour des 4 Massifs. Although it is the shortest distance in the event, this 20-kilometer trail is nonetheless demanding: it features a significant elevation gain (often between 1,000 and 1,300 meters of elevation gain depending on the edition) and takes place on technical trails typical of the Alpine massifs around Grenoble. It is an ideal race for runners who want to discover the world of mountain trail running or for seasoned competitors who want to work on their speed on rough terrain. But be careful, even over this type of intermediate distance, nutrition plays a decisive role in performance and running comfort. Poor energy or hydration management can lead to fatigue, cramps, and even digestive problems that ruin the race.

A nutritional plan adapted to the 20 km format allows you to anticipate carbohydrate and electrolyte needs before and during the effort, especially if you are aiming for an intense effort. It's about preparing your body well in advance, hydrating properly, having a clear strategy for the energy to take on board (gel, drink, fruit paste, etc.) and knowing what to consume just after arrival to promote recovery. This type of plan cannot be improvised, even on short races, and can make all the difference in terms of sensations and results.

Source: Nutritional plans developed by our dietitian-nutritionist, Emmanuelle Buisson, in collaboration with our ambassador trail runners