During a trail, even from still modest distances (15/20km) you are going to need your legs, and legs that respond well to the demands that you are going to put them through. To do this, you will have to refuel, that is to say, assimilate foods so that they provide you with the nutrients necessary for the functioning of your body, and in particular your muscles (this will include glucose, amino acids, vitamins, magnesium, potassium, sodium, etc.). From 1 hour of aerobic effort, your body will need an energy boost, or it will require you to reduce your intensity or even stop.
We then arrive at the main physiological difficulty of the athlete, with (1) on the one hand, our physical effort which will mobilize and concentrate the blood on the muscles, which will have a need mainly for glucose, calcium, magnesium, sodium and potassium for harmonious muscle contraction and (2) on the other hand, the digestive work which does not stop during a trail, (in particular the ingestion, transformation, and assimilation of ingredients), which will also require a lot of blood in these aerobic conditions, to continue to function and ensure its vital functions. If we weren't on a trail, logic would dictate that we stop and eat. But impossible here, we must continue to nourish our muscles, continue to hydrate, by running, while leaving it to our digestive system to play its role of assimilation and transformation, in a context of "stress" for this last. This is particularly why it is necessary to provide appropriate nutrition, and why we cannot eat on a trail the way we normally eat at home during a meal. It is therefore advisable to ingest “foods” designed for running, and easy to use and digest.
It will therefore be necessary to favor ingredients with glucose, fructose and amino acids which will be absorbed by diffusion, facilitated via sodium-dependent transporters, while not forgetting that your body temperature can be higher than 38°C during full exercise. (which means that even if the refreshing side may be interesting at first glance, it will be more reasonable to avoid iced and cold drinks at the risk of seeing your body expel them quickly (we will spare you the details, but typically via vomiting or diarrhea).
In the same way as physical preparation or mental preparation (for which we can never recommend Stimium Bacopa enough, to increase concentration), a trail must be carefully prepared from a nutritional point of view. With an equation (a) physical training + (b) mental training + (c) adapted nutrition, we normally obtain the expected result and the objective that we have set, with an improvement in performance if hygiene of the global life followed.
Preparation Period:
During the preparation period, we recommend doing sessions ranging from 30 to 80% of the distance of your race over the 8 to 12 weeks before the D-day and the start of the Trail.
Before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water). It will help you improve your muscle work and resistance to exercise capabilities. (You should see real effects from the 3rd week of preparation)
During your training outings lasting more than 1 hour, take 1 Stimium® Pro-Nrj gum every 5 km, it will give you energy and resistance against mental fatigue. (you will find them during your trail, they are easy to use and much more digestible than a sugary gel). To also get used to running with your water bottle, load 250 to 500ml of Stimium Boost Powder , the exercise drink to take after 1 hour of running.
Immediately after each session, take Stimium® Iso Hwy (1 measuring spoon to be diluted in a large glass of water or milk), it will allow you to rebuild or consolidate your muscle mass. If you prefer the Vegan version, you can opt for Stimium® VegPro . In terms of hydration, after your training, choose an isotonic drink, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water), it will allow you to replenish your glycogen reserves, vitamins and minerals.
If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2 to 3 days, at least until the next outing. In the MC3 family, we also recommend Stimium® Mc3 powder with its maltodextrin/citrulline complex for the production of NO and ATP allowing increased oxygenation of the muscles.
3 days before the race
- Eat until full, chewing each mouthful thoroughly.
- Remove fried foods, cold meats, industrial dishes, alcohol and any other food or dish that is complicated and difficult to digest from your food choices.
- Maintain a good volume of complex sugars in your diet, this time with a priority on long-grain white rice such as basmati or Thai which have an average glycemic index and no fiber; potatoes rich in potassium (if steamed) and if you tolerate them, pasta.
- Prioritize relaxation, calm, massages and good sleep.
- Avoid caffeine-based drinks and supplements; rest is absolutely mandatory.
- Do not hesitate to take our Stimium® Iso Carb Mix , to replenish these sources of glycogen and proteins and better prepare your body for what awaits it.
During the race
- 30 minutes before departure, do not hesitate to take 2 to 4 capsules of Stimium® Pro-Nrj Caps , for extra energy and vitality.
- 5 minutes before departure, either an isotonic drink (around 50ml) or an exercise drink , or take Stimium® Mc3 powder .
- Priority to the liquid form with isotonic drinks, in particular Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up with a hydration rate of 2ml/kg/15 minutes and carbohydrate volume with no more than 60 g of carbohydrates per hour (otherwise you risk stomach aches)
- Chew absolutely everything you are going to consume ( chewing is essential for good digestion and for the proper use of the nutrients you are going to take) ideally soft textures such as fruit jellies, compotes, bananas and of course what you have tested the Stimium® Boost and Stimium® Pro-Nrj Gums in training for the immediate energy they provide and the ease of consumption, to be consumed every 5 or 10 kilometers.
- If you are particularly prone to cramps, do not hesitate to take a stick of Stimium® Mc3 every 20 to 30 km, to properly oxygenate your muscles and facilitate the production of ATP.
- In case of hunger, which will happen on these long distances, to the extent that you will probably already consume sugary products, an unsweetened bar , like the Probar , allowing you to provide the necessary proteins which will be directly consumed by your muscles and transform into energy, without risk of “overdose” of sugars.
After the race
- Priority on hydration with water and isotonic drinks
- The legs will be stiff, we must not hide it, even after (controlled) stretching, but to avoid too much muscle fatigue, Stimium® Mc3 or Stimium® Mc3 powder can be used to reduce the risk of cramps, and to combat muscle fatigue, linked to running, but also to the stress of competition, travel, etc.
- Consumption of Stimium® Iso Carb , like PSG players after each match, will replenish glycogen and protein sources.
As a marathon cannot be improvised, a Trail is also an event that must be prepared seriously, especially since the organization is normally less present than in a road race. In trail running, we are really empowered, much more independent, free, but it is precisely this freedom and this nature that we come to seek on these races!
