Can we follow the same nutrition plan for all races?

© Baouw

In the world of trail running and endurance sports, the question of sports nutrition often comes up as a central element of success. If physical training is crucial to prepare for a race, the nutritional strategy is just as crucial, if not more so, for long and demanding events.

But can we apply a nutritional plan unique to all races, regardless of their length, difficulty or weather conditions? Many runners believe that what worked in one race can be applied systematically to others. However, each event is unique and poses specific challenges, making it necessary to precisely adapt your nutrition before, during and after the competition.

In this article, we’ll explore why a personalized approach is essential. We’ll draw on real-world examples, such as strategies used by athletes in iconic events, and explain how to adjust your nutrition plan for each race to maximize your chances of success.

1. The importance of customization according to the type of race

Every race is unique, and trying to apply a universal nutritional strategy, regardless of distance or conditions, risks harming your performance. Several parameters make customization essential:

The duration of the race

The length of a race directly influences your energy needs. On a 10 km, the effort is intense but relatively short, which requires little refueling during the race (you can take a gel in your pocket just in case), or even none for some runners. Conversely, an event like the 90 km of Mont-Blanc requires meticulous energy management over several hours, or even an entire day.
A nutritional plan adapted to long distances, such as that presented in the Nutritional strategy guide for the 90 km of Mont-Blanc, highlights the importance of regular carbohydrate intake and a constant supply of electrolytes to prevent fatigue.

Climatic conditions

The climate plays a determining role in your nutritional needs. A race in hot weather leads to an increased loss of mineral salts through sweat, increasing your electrolyte needs. On the contrary, in cold weather, your body burns more calories to maintain its temperature, requiring a higher energy intake. As will be the case during the SaintéLyon for example.
Un nutritional plan Ignoring these differences risks causing dehydration or a caloric deficit, compromising your performance.

Your fitness and training

Every runner has a unique metabolism and specific needs that vary depending on their physical preparation. A well-trained person often has a better ability to use their fat reserves as an energy source, which can influence the amount of carbohydrates to consume during a race. Similarly, a runner who is not used to long distances will have to be particularly attentive to their intake to avoid energy failure.

The profile of the race

Elevation, terrain type, and intensity variations also influence your needs. A mountain race with long climbs requires different energy management than a flat course where the effort is more constant.

© Trace de Trail

Why adapt your nutritional plan?

Sticking to a standard plan, regardless of the type of race, can lead to deficiencies or, conversely, unnecessary overdose. A personalized approach not only helps meet the specific needs of the race, but also maximizes your chances of finishing in top form.

Preparing for a race is not just about running, it is also about adjusting your nutrition according to the conditions, just as you would for your training. The key to success lies in this continuous adaptation to each new challenge. For a nutrition plan tailored to you, we recommend consulting a dietitian specializing in endurance sports. Indeed, a professional practicing the same activity as you is more likely to understand your needs.

2. Take inspiration from experts for better effort management

When it comes to nutrition and effort management, athlete feedback is a valuable source of inspiration. It demonstrates the importance of adapting your strategy to each race, whether it's the distance, profile or conditions.

Take the example of Théo Detienne, who recently shared his strategies for the Grand Trail des Templiers, a demanding race due to its elevation and intensity. In this detailed article on Nutri-Bay, he describes how he adjusted his energy intake and hydration to the specific needs of this event.

What we can learn from his approach:

1. Anticipation of energy needs : Théo planned regular carbohydrate intakes to avoid dips in energy, while taking into account the duration of the race. This strategy is particularly applicable to long events where glycogen reserves are quickly depleted.
2. Adaptation to real effort : During the race, he adjusted his plan based on how he felt. A particularly difficult climb or a change in weather can change your energy or water needs, requiring you to review the quantity or frequency of intake.
3. Managing unforeseen events : Even with perfect planning, it is essential to have additional options (energy gel, recovery drink, solid food) to adapt to unforeseen conditions or a sudden fatigue.

Learning for all runners

This type of example shows that your nutrition strategy needs to be flexible enough to meet the specific demands of a race. What works for a short, intense event won’t work for an ultra-trail where endurance is paramount. Drawing on the experience of athletes like Théo Detienne can help you refine your own habits, but these adjustments should be tested in training or in real-world conditions, such as during Internship of preparation.

In short, learning from the best means not only understanding their approaches, but also knowing how to personalize them to meet your specific needs based on your level, your goals and the nature of the upcoming challenge.

3. The key role of internships and simulation

To adjust and validate an effective nutritional plan, nothing beats real-life situations. training courses or race simulations are ideal opportunities to test and refine your nutritional strategy. This process is essential to avoid unpleasant surprises on the day and optimize your performance.

Test your strategy in a realistic setting

A training camp, organized in conditions close to those of your target race, allows you to experiment with your nutritional plan on several aspects:

●       Digestive tolerance : Some energy drinks, gels or foods can cause digestive discomfort, especially during prolonged exercise. Testing these products in real life allows you to identify those that suit you best.

●       The pace of taking : Determining the ideal frequency for consuming carbohydrates, electrolytes or proteins is crucial. This rhythm varies depending on your exercise intensity and your level of fatigue.

●       hydration : Depending on the temperature and humidity, your fluid needs change. Stages allow you to adjust the amount and composition of your drinks to avoid dehydration or electrolyte imbalances.

Identify the unexpected

Training camps also expose you to the unexpected, whether it's unpredictable weather, feeling unexpectedly tired, or having equipment problems. These experiences teach you to react quickly and adapt your nutrition to suit the circumstances.

For example, if you realize that your gel-taking rhythm causes saturation or nausea, you can explore other options such as more solid energy bars or natural foods (dried fruits, salted potatoes).

Improve consistency between training, nutrition and goals

Camps aren’t just about nutrition: they also help align your food choices with your training strategy. This ensures better integration between exercise and recovery, and helps you identify key moments when your nutrition plan needs to evolve.

Concrete example: preparing for an ultra-trail

If you are aiming for a race like the 90km du Mont-Blanc or a similar ultra, the training camps are particularly important. You will be able to test your ability to consume carbohydrates regularly over several hours, to manage the phases of intense effort (technical climbs, fast descents), and to adapt your diet according to the available refreshments. This process prepares you mentally and physically for the specific constraints of the event.

Internships for all levels

Whether you are a beginner or experienced, a training course adapted to your goals will bring you benefits. For beginners, it is an opportunity to learn the basics of sports nutrition in real conditions. For seasoned riders, this allows them to perfect details and experiment with new approaches.

4. Towards a global but adaptable strategy

While it may be tempting to want to apply a universal method to all your shopping, the reality of trail running and endurance sports require a rigorous yet flexible approach. An effective nutritional strategy is built on solid foundations, but it must be adjusted to each context to allow you to perform at your best.

The essential basics of sports nutrition

Certain rules apply to all races, regardless of format:

1. Hydrate regularly : Dehydration has a major impact on performance, even over short distances. On average, it is recommended to drink between 500 and 750 ml per hour, but this figure can vary depending on weather conditions and the intensity of the effort.
2. Maintain a constant energy supply : To avoid the famous "wall", it is essential to consume carbohydrates regularly, at a rate of 30 to 90 g per hour depending on the duration and intensity of the race.
3. Favor foods that are easy to digest : Your stomach is put under a lot of strain during a race, especially at high intensity. Foods that are too rich or poorly tolerated can cause digestive problems and ruin your efforts.

Why is adaptability essential?

Each race brings its own set of specificities which make adjustments essential:

●       The format of the test : A short race (10 km or half-marathon) can rely on energy reserves accumulated before the start, while an ultra-trail lasting several hours requires continuous nutrition to avoid exhaustion.

●       Available supplies : On some races, aid stations offer specific food or drink options. You must adapt your strategy to include these options or provide your own equipment if the options do not match your needs.

●       Your personal goals : Are you aiming for a timed performance or simply to finish? The intensity and duration of your effort directly influences your nutritional plan.

How to find a balance?

1. Plan ahead : Take the time to study the profile of your race (distance, elevation, climate) and plan an appropriate nutritional plan.
2. Test in real conditions : As mentioned in the section on stages, experiment with your strategy before the race to validate your choices and adjust if necessary.
3. Be prepared to improvise : Even with the best planning, unforeseen events can occur. Learn to listen to your body and adapt your intake according to how you feel.

A concrete example of successful adaptation

During the 90 km of Mont Blanc, runners must manage a long race with significant variations in altitude, sections exposed to changing weather conditions, and spaced out refreshment stops. A well-thought-out nutritional plan, such as the one presented in the dedicated strategy guide, offers concrete solutions to meet your racing needs. But even within this framework, each runner will have to adjust this plan according to their physical condition, their feelings, and the hazards encountered on the course.

Towards a personalized and scalable strategy

The goal is not to reinvent the wheel for each race, but to start from a solid base and adjust it according to the specificities of the event. By combining rigorous preparation, real-world testing, and flexibility, you can build a nutritional strategy efficient and sustainable

In Summary

The key to a nutrition Successful athleticism lies in balancing fundamental principles with adaptability to each situation. By understanding the specific needs of each race and drawing on experiences like Théo Detienne's or the recommendations of the 90 km du Mont-Blanc, you will be better equipped to meet any challenge, whatever it may be.