Nutrition Guide

Test your nutrition in real race conditions to get your stomach used to what you'll eat and drink during the race. This helps avoid digestive problems and ensures you achieve peak performance on race day.

Näak’s tip:

Train your stomach to ingest as many calories as you can (250-300 Kcal per hour). Learn what works best for you and what doesn't.

Planning is winning. Use the Näak nutrition calculator to calculate the calories you need to consume between each aid station. It gives you a personalized nutrition plan that takes into account your sweat rate, your gut tolerance, the race’s distance and elevation gain.

Näak’s tip:

Print your nutrition plan and test it during your long training on weekends.

Your last meal should be easy on your stomach. Hydrate regularly, in small quantities. Don’t eat too much to avoid gut issues and adjust it depending on the time and distance of the race. The goal is to build up a small store of energy on a light stomach and be ready to take off at the starting line.

Example: Drink half a portion of Näak drink mix (1 scoop in 500ml) or eat one Näak waffle one hour before the race.

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

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

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

**Näak’s tip **

• Prepare a smoothie with 1 portion of Näak Ultra Recovery™ Vanilla, 1 whole banana and 30g of oat flakes (65g of carbohydrates and 30g of protein).
• Spread 1 tablespoon of Näak Protein Nut Butter on the waffle of your choice. It gives you 20g of carbohydrates and 8g of protein in one bite.