Ultimate guide to developing your nutritional strategy for the 90km Mont Blanc

The ultra-trail season is slowly starting to rear its head. Although physical preparation has already started this winter, nutrition is sometimes changeable. The products that we are used to consuming no longer work, digestion is different from the previous year, the desire for a change in flavor and texture, etc... We will help you and guide you towards products that could suit you during an ultra trail taking the example of the 90km of Mont-Blanc.

In the heart of the majestic French Alps, Mont Blanc stands as a benchmark for endurance sports. The 90km Mont-Blanc crosses steep trails, snow-covered passes and breathtaking landscapes, testing not only the physical strength, but also the mental resilience of the runners. Vertical KM, 10km, star duo, 23km, Mont-Blanc Marathon (42km) or even 90km for the greediest, this event brings together more than 10 runners at the end of June in the Chamonix valley.

The 90km Mont Blanc is much more than just a race. It is an adventure that requires careful preparation at all levels, including nutrition. Indeed, diet management plays a crucial role in performance and recovery during this event. In this article, we will explore the fundamental principles of a nutritional plan adapted to the 90km of Mont Blanc, in order to help you achieve your goals and push your limits in this challenge.

Here, we will not talk about the days before the race. Overall, dietary advice is individual. We can, however, advise you to slightly increase your intake of good quality complex carbohydrates, without overdoing it, and to avoid fiber if you are sensitive to it. The body is already put to the test during an ultra, you should not stress the body too much with last minute changes. Hydration is essential, whether daily or before a race, make sure to drink at least 1,5L of water per day as well as your fluid intake during your sessions.

1) Reminder of some basic principles: 

During the 90 kilometer effort through the Mont Blanc mountains, nutrition plays a crucial role in maintaining energy levels, preventing fatigue and maximizing performance. Here are some key strategies for effective running nutrition:

1.1 Constant hydration:

Hydration is essential to maintain performance and avoid dehydration, especially in mountain conditions where sweating and water loss can be increased. You should aim to drink regularly throughout the race, adjusting your intake based on weather conditions and your own sense of thirst. Refreshment points will be available throughout the route to allow you to stock up on water and energy drinks. The ideal is to have a flask of exercise drink and a flask containing water or electrolytes depending on the temperature. Maintaining adequate hydration during exercise helps compensate for losses caused by sweating and promote the absorption of carbohydrates consumed. Alternate between water and an energy drink in small, regular sips, with a consumption of 500 to 600 ml per hour depending on weather conditions and personal needs.

1.2 Carbohydrate intake:

Carbohydrates are the main source of energy for muscles during endurance exercise. You need to make sure you consume them throughout the race to maintain their glycogen stores and avoid exhaustion. Convenient options such as energy gels, energy bars and dried fruit can be easily carried and consumed during the race. The drink also provides carbohydrates to take into account in your nutritional plan.

To optimize your sporting performance, it is recommended to maintain a carbohydrate intake between 30 and 90 grams per hour, combining exercise-specific drinks and adapted diet, depending on your individual needs, your tolerance and intensity. physical activity. A regular eating strategy, taking it every 20 to 30 minutes, helps stabilize your blood sugar levels. Towards the end of the exercise, you can favor carbohydrates with a higher glycemic index to maintain your concentration and minimize fatigue, while reducing the digestive burden on the body. Varying energy sources by integrating salty foods and homemade preparations offers an interesting alternative to industrial products. However, be careful not to exceed the recommended range (30 to 90g of carbohydrates per hour), in order to avoid gastric complications or a carbohydrate overload not absorbed by your body.

1.3 Balance macronutrients:

In addition to carbohydrates, you will also need protein and fat to maintain endurance and prevent muscle fatigue. Protein-rich foods, such as protein bars or protein powder in a shaker at the aid station, can be consumed in small amounts to help support muscle recovery. Fats, such as nuts, seeds and avocados, provide a sustainable source of energy and can be included in snacks while running.

1.4 Managing gastrointestinal disorders:

Gastrointestinal disorders are common during endurance races and can compromise runners' performance. To minimize this risk, it is important to choose foods and drinks that are well tolerated by the stomach, to split portions to avoid digestive overload and to avoid foods that are too high in fiber or fat which could cause problems. digestive. By following these little nutrition tips while running, you will be able to maintain optimal energy levels, prevent dehydration and maximize your performance throughout this demanding mountain event.

2) Test in training:

It is crucial to prepare the intestine to receive food intake during exercise, which makes it possible to test its digestive tolerance and determine the amount of energy necessary to optimize performance. During training, it is essential to accustom the intestine to ingest and digest energy foods, while testing different products to identify those that suit best. It is recommended to stick to proven food choices to avoid surprises on race day.

It is advisable to consume small amounts of carbohydrates and fluids regularly throughout the race (approximately every 20-30 minutes), making this practice a habit. Ideally aim for at least 60 grams of carbohydrates per hour, although some may require less depending on their digestive tolerance, some have much higher requirements of up to 90g or even 100g per hour. However, maintaining control over carbohydrate consumption can significantly improve performance.

For ultra distance events like the Mont Blanc 90km, it is recommended to provide a variety of flavors and foods to avoid food fatigue and maintain a level of interest in food throughout the race.

3) Study the route:

The 90 Km du Mont-Blanc is an emblematic race of the Chamonix Mont-Blanc valley, renowned for its difficulty. With a distance of 92 km and an elevation gain of 6330m, it is considered one of the most technical races in France. Although the route consists only