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How to manage your race from a nutrition and hydration point of view?

ravitaillement trail

Are you taking part in a race or a trail run soon?
Find our general advice below to help you prepare as best as possible in terms of hydration and nutrition.

How to hydrate and eat the day before a race?

Avoid consuming fiber, red meat, alcohol, and fast sugars. Choose a carbohydrate-based meal (except for dried vegetables and whole grains).

Hydrate throughout the day, regularly, in small sips.

For more details on pre-race nutrition, please consult our article "running nutrition plan".

How to hydrate and eat just before the start of a race?

Vous ne savez pas forcément quoi manger au petit-déjeuner et quelle quantité ? Retrouvez nos conseils dédiés dans cet article Que manger avant une course ?

Vous pouvez consommer
- une ration d’attente avant le départ effectif de la course :  250ml de Booster + dilué à ½ (10g de Booster pour 250ml d’eau). Cette ration d’attente devrait aider à faire baisser le stress par son côté réconfortant.
- une crème énergétique Carbo Start jusqu'à 15 minutes avant le départ de votre course.

Éviter les eaux magnésiennes qui peuvent accélérer le transit.

How to hydrate and eat during a race?

Hydration during exercise is essential to limit water loss from our body and maintain our performance. Be aware that 1% dehydration leads to an average 10% drop in our physical performance.

Prepare 2 500ml flasks:
- 1 carbonated drink (decarbonated) or still water
- 1 Booster + energy drink

Plan on ½ liter per hour of running.
Drink from the start of the effort, 150 to 200 ml every 15 minutes.
Don't wait until you're thirsty to hydrate!

Eat a mouthful of salty or sweet bar every 30 minutes.
Eat Boost Gums energy gums or a dose of Boost Gel energy gel at the top of big climbs.

Solid refueling:
These are occasional aids that help mentally cut through with a moment of "pleasure". Remember to eat your comfort foods. For example: a piece of dark chocolate, banana, applesauce, cakes, cheese, sausage, ham, soda, fruit juice, smoothie, recovery drink, energy cream, etc.

Remember to vary the textures and flavors to avoid monotony.

How to hydrate and eat after a race?

Remember to rehydrate with carbonated bicarbonate drinks and to replenish your energy gradually.

If you have to do other intense races or training sessions in the days and weeks that follow, we recommend that you have a recovery drink or a protein bar within half an hour of your race and while waiting for your first real meal. This will help you reduce fatigue and recover more easily.

Important: test drinks and foods carefully during your workouts to check that they are right for you and set up a "nutrition routine".

To go further, don't hesitate to consult other articles and sections of our blog:
- Nutrition advice
- Authentic Recipes
- The recording of our "nutrition advice" videoconference organized in April 2023 as part of our partnership with UT4M

Article written in April 2022 - updated in April 2023 and February 2024

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