These are some tips to help you to be prepared for your race.
A successful sporting event results from taking into account three basic principles:
Set a realistic goal,
And … have a balanced diet.
For an athlete, eating is as important as weekly sessions. It not only allows you to optimise your weight, but also to nourish your body so you can help it to give it its full potential in competition.
The Isostar team offers you a nutritional protocol adapted to the various formats of the Mont-Blanc Marathon races, as well as food advices in the days leading up to the race.
Carbohydrates are the first source of energy that your body will use during the effort. Without them, the weak feeling inevitably happens. That’s why it’s important to maximize your carbohydrate reserves before exercise, which metaphorically amounts to refueling your car before you hit the road. This carbohydrate load should ideally start three days before the race.
In parallel with this, during the last 3 days before the test, your diet must be digestible, which is means low in fat, in sugar and without alcohol. Hydration must also be closely monitored, with a contribution from 2L to 3L of water per day. Especially because 1 gram of carbohydrate needs 3 grams of water to be stored.
The maximum carbohydrate load for a man is 8-10g of carbohydrates / day / kg of weight. It means that is up to 700g of carbohydrates for a man of 70kg (as a reminder, 200g of pasta = 150g of carbohydrates)! On this basis, the following protocol is particularly adapted to maximize its carbohydrate reserves before exercise:
-Protocol “Malto Carbo Loading” Isostar: 3 bags per day during the 3 days before the race ==> 150g of carbohydrates per day.
Easy to digest, with a low sweet taste and very moisturizing due to its low osmolarity, maltodextrin is an essential ingredient in sports nutrition. The consumption of Malto Carbo loading Isostar 3 days before the effort will bring you 150g of carbohydrates equivalent to 200 g of pasta.
– Reinforcement of starchy daily food intake: quinoa, pasta, rice, potatoes and white meat to ensure protein intake.
– A whole Energy Cake, between 3h and 2h before the race.
Energy Cake is specifically formulated with isomaltulose, a carbohydrate compound consisting of a particular fructose and glucose blend, which gives it a gradual absorption and therefore a prolonged energy supply. A trail requires large reserves of energy. Rich in
carbohydrates, Energy Cake allows you to consolidate your glycogen stores before the departure. Consume it with a drink
(preferably water) during your last meal, until 1H30 before departure.
– A bottle of Hydrate & Perform or a bottle of Fast Hydration spread over the hour before the
departure to hydrate and finalize the energy charge.
The Fast hydratTon drink, consumed for a few sips every quarter of an hour will complete energy stocks up to the start, while hydrating. The ideal ally of the last hour!
Throughout the race, High Energy bars and the Hydrate & Perform isotonic drink will be offered at the refreshment stations. However, it4s important to not rely on these supplies and to study the routes in order to plan your own nutritional plan. Starting with a specific nutritional strategy in mind will help you manage your diet throughout the race and avoid cravings, as well as tiredness.
That’s why it’s important to study the route before starting to identify the main difficulties, and to be able to organize its intake of energy products in function. A gel will be more effective if it’s taken at the right time. Isostar offers you this route as an example to illustrate what could be a “typical nutritional plan”. Hydration remains a key factor in performance, so it’s important to take a few sips every quarter of an hour.
Once the race is over, it’s important to focus on recovery. For many hours your body’s muscle fibers have been damaged, and many micro-tears damage your muscle tissue. In order to repair these fibers, it’s essential to provide proteins to your body, the basic tools of muscle synthesis. The other phase of recovery is to regenerate its glycogen stores, which have been heavily involved in this long-term endurance exercise.
Two products from the Isostar range are particularly suitable for these two needs. Whey Protein, composed of 70% protein will allow you to rebuild your muscle fibers. The Reload After Sport drink will allow you to help you regenerate your glycogen store, while providing 20% protein. These two products should be taken within 3 hours after exercise, in order to be in the metabolic window.
WELL HANDLING TO OPTIMIZE ITS PERFORMANCE
St-Yorre, partner of the Mont-Blanc Marathon.
Dehydration of 2% decreases athletic performance by 20%. No need to train hard if it’s to lose everything by forgetting to drink!
The negative impacts of dehydration on sports performance lead to less speed and endurance, signs of fatigue, difficulty in maintaining effort, falls…
Before the effort, a good hydration facilitates the success of the performance. A study by THE INSEP showed that one in two athletes don’t drink enough. He should drink at least 1.5 liters to 2 liters of water a day. Two possible alerts: the urine is dark, it’s that the body is poorly hydrated. We are thirsty at night, it is that we did not drink enough during the day.
To avoid overheating the body which could lead to a decrease in performance, we suggest you to drink 20cl every 15 minutes but this varies with weight, intensity of effort and outside temperature. On average, we suggest you to drink 75cl per hour. Beyond an hour of effort, simple water is no longer enough because the body loses water, calories and minerals, including sodium. Because of this you must choose a water rich in minerals.
A regular intake of bicarbonates more than 6 days before a race with 1L of bicarbonate water per day, is recommended, better than if it’s consumed only at the time of the effort! Fill your water bag or your bottle of St-¬-Yorre. Degasify it just before and you will keep all the minerals in your efforts. If you have prolonged effort on the races with a difference in altitude, we recommend a carbohydrate intake. Try St-¬-Yorre with grape juice! (2/3 St-¬-Yorre -¬-1/3 grape juice). During a race it’s not embarrassing to drink sparkling water. The natural bubbles of St-¬-Yorre do not stay in the stomach, they are quickly eliminated and can never reach the intestine
Minerals wants the best for you
St Yorre is a natural water rich in minerals with more than 4gramms by liter (4774mg by liter).
Rich in minerals and biocarbonates, St Yorre help to compens the lost of water and mineral during the race.
The bicarbonates are know for the antiacid action? They could fight against the acidity products by a muscular efforts.
Its proved scientifically.
St Yorre is the water favorite of the trainers, his benefits on the recovery after an effort are proved by a medical investigation.
This investigation show to: during the effort, a best hydratation of the organisme is given by St Yorre.
The blood analysis show to St Yorre fight at the acidity product by the muscular effort. At the end of exercice, the test show a best retention of muscular strength on the people who drunk St Yorre Water.
Investigation realise by high level athletes (Cochin hospital at Paris) and you could consult in www.st-yorre.com