delivery icon

pickup icon

0
Home Race nutrition plan Race nutrition plan Nutrition plan for the last race of the 2025 season: 60g of carbohydrates per hour to sustain a 12-hour race Nutrition plan for the last race of the 2025 season: 60g of carbohydrates per hour to sustain a 12-hour race

Race nutrition plan

Nutrition plan for the last race of the 2025 season: 60g of carbohydrates per hour to sustain a 12-hour race

by Marine Lecuisinier on

The SaintéLyon is much more than a race: it's an ultra-night race. 78 km, with a demanding elevation gain and often cold conditions. To perform and finish in the best possible conditions, the nutrition plays a central role.

The goal: to provide your body 60g of carbohydrates per houri.e 660g over the entire raceto maintain your energy, protect your muscles, and prevent fatigue. Of course, you can adapt these plans according to your expected race time and your hourly carbohydrate intake.

In this article, Nutribay offers you a complete guide, with 7 nutrition plans adapted to official aid stations, by leveraging the products of leading brands: Maurten, PF&H, Näak, Meltonic, Baouw, Andros Sport and 4Ultra.

You will discover how to distribute your intake, alternate solid and liquid, and prepare your bag for the race.

©Vertical comb

Why aim for 60g of carbohydrates per hour?

During an ultra-marathon like the SaintéLyon, blood sugar levels drop rapidly. A constant supply of 60 g / h allows you to:

  • Maintain energy : avoid fatigue between aid stations.

  • Protect the muscles : muscle glycogen is spared.

  • Improve recovery : arrived in Lyon with less muscle fatigue.

  • Cold compensation : the body burns more energy in winter night conditions.

Understanding the importance of aid stations on the SaintéLyon race

The SaintéLyon is not just a physical test, it's also a race strategicwhere every refueling stop can make a difference. With 5 official checkpoints distributed along the course, know plan and divide your intake is essential to maintain a regular rhythm and avoid fatigue.

Official refueling points are located at the following locations:

  1. Saint-Christo-en-Jarez (KM19)

  2. Sainte-Catherine (KM34)

  3. Saint-Genou – Le Camp (KM45, liquid refreshment station)

  4. Soucieu-en-Jarrest (KM58)

  5. Chaponost (KM65)

These spots are not just places to drink or snack; they are strategic opportunities for:

  • Refill your energy drink or electrolyte flasks

  • Adjust your carbohydrate intake according to how you feel.

  • Vary the textures (solid, semi-liquid, liquid) to protect your stomach

  • Assess your tolerance to the products and adapt your plan for the last few kilometers

💡 Nutribay Tip Never wait for a refueling stop to compensate for an energy deficit. The 60 g/h must be distributed. steadilyby combining the products you carry in your bag. Supplies are mainly used to replenish your stocks and adjust your supplies.

Nutrition plans by brand

BAOUW

Strategy 60 g/h:

  • 1 Baouw 500ml drink flask at each aid station

  • Total takeaway: 5 bars + 6 purees + 6 gels + 5 drink flasks

NAAK

Nutritional target: 300KCAL/H and 60g CARBS/H:

  • 1 flask of drink at each aid station

  • Total to take away: 6 Boost gels + 6 purees + 5 drink flasks (+1 at the start) + 1 gel + 1 waffle

MAURTEN

Strategy 60g/h:

  • Total to take away: 10 gel packs (160ml) + 4 drink mix flasks (160ml) (+1 at the start)

 

PRECISION FUEL & HYDRATION

Strategy 60g/h:

  • Total to take away: 5 Only Carb flasks (+1 at the start) + 3 PF 30 gels + 2 PF 30 coffee gels + 2 PF 90 gels + 2 PF 60 chews + electrolytes

MELTONIC

  • 1 flask of drink at each aid station

  • Total to take away: 20-22 Tonic'gels + 4 to 5 Pur'bar + 6 flasks of drink + electrolytes

ANDROS SPORT

  • 1 flask of drink at each aid station
  • Total to take with you: 6-7 boost gels + 4-5 antioxidant gels + 5-7 bars + 5 fruit pastes + 2-3 packs of gummies + 2-3 Hydragel pouches

4ULTRA

  • 1 flask of drink of your choice at each aid station

  • Total to take away: 3-4 almond and lemon purees + 3-4 beetroot purees + 2-3 carrot and pumpkin purees + 2-3 sweet potato and butternut purees + 2-3 red lentil purees

 

Summary table with all brands

Brand Products used Segment breakdown Total takeaway Refueling at aid stations
Baouw Energy drinks, gels, purees, bars S1 (0KM): 2 flasks + 2 purees + 1 bar – S2 (19,20KM): 1 flask + 2 purees + 1 bar – S3 (33,90KM): 1 flask + 3 gels + 1 puree + 1 bar – S4 (58,50KM): 1 gel – S5 (65KM): 1 flask + 2 gels + 1 puree – Finish: 1 protein bar
5 flasks of drink + 5 bars + 6 purees + 6 gels
 KM34: 2 flasks of drink + 4 gels + 1 puree + 1 bar • KM65: 1 flask + 2 gels + 1 puree
Naak Ultra energy drink mix, boost gels, ultra energy puree, waffle S1 (0KM): 2 flasks + 2 purees + 1 gel – S2 (19,20KM): 1 flask of drink + 1 puree + 1 waffle – S3 (33,90KM): 1 flask of drink + 2 purees + 1 energy gel – S4 (58,50KM): 1 flask of drink (bring a sachet to refill) + 1 energy gel + 1 puree – S5 (65KM): 1 flask of drink + 3 gels 5 flasks of drink + 6 purees + 6 boost gels + 1 waffle KM34: 2 flasks of drink + 3 purees + 2 energy gels • KM65: 1 flask + 3 gels
Maurten Gel 160, Drink Mix 160 S1 (0KM): 3 gels 160 + 1 drink mix 160 – S2 (19,20KM): 2 gels 160 + 1 drink mix 160 – S3 (33,90KM): 2 gels 160 – S4 (58,50KM): 2 gels 160 + 1 Drink mix 160 – S5 (65KM): 1 gel 160 – S6: 1 gel 160 + 1 Drink mix 160 10 gel packs (160ml) + 4 drink mix flasks (160ml) KM34: 1 flask of drink mix 160 + 4 gels 160 • KM65: 2 flasks of drink mix 160 + 2 gels 160
Meltonic Antioxidant energy drink + Tonic'gel + Pur'bar + electrolytes S1 (0 km): 1 flask of drink + 3 tonic gels + 1 Pur'bar – S2 (19,20 km): 1 flask of drink + 1 electrolyte + 3 tonic gels + 1 Pur'bar – S3 (33,90 km): 1 flask of drink + 1 electrolyte + 2 or 3 tonic gels + 1 Pur'bar – S4 (58,50 km): 1 flask of drink + 3 tonic gels + 1 Pur'bar + 1 energy gel – S5 (65 km): 2-3 tonic gels + 1 flask of drink + 1 energy gel 20-22 Tonic'gels + 4 to 5 Pur'bar + 6 drink flasks + electrolytes KM34: 2 flasks of drink + 6 Tonic'gels + 2 Pur'bar + 1 energy gel • KM65: 1 flask of drink + 4 Tonic'gels + 1 energy gel
Precision Fuel Carb Only Drink + PF 30 gel + PF 30 coffee gel + PF 90 gel + PF 60 chew + electrolytes S1 (0 km): 1 Carb Ony drink flask + 1 PF 30 gel + 1 PF 60 chew – S2 (19,20 km): 1 Carb Ony drink flask + 1 PF 30 gel + 1 PF 30 gel (with caffeine) – S3 (33,90 km): 1 Only Carb drink flask + 1 PF 90 gel – S4 (58,50 km): 1 Carb Ony drink flask + 1 PF 30 gel + 1 PF 60 chew + 1 PF 30 gel (with caffeine) + electrolytes – S6 (65 km): 1 Carb Ony drink flask + 1 PF 90 gel 5 Only Carb flasks + 3 PF 30 gels + 2 PF 30 coffee gels + 2 PF 90 gels + 2 PF 60 chews + electrolytes KM34: 2 flasks of Only Crab drink + 1 PF 90 gel + 1 PF 60 chew + 1 PF30 gel • KM65: 1 flask of Carb Only drink + 1 PF 90 gel
Andros Sport Boost gel + fruit pastes + fruit pouches + Hydragel pouches + antioxidant gel + bars + gummies S1 (0KM): 2 Boost gels + 1 fruit paste or 1 bar – S2 (19,20KM): 1 or 2 bars + fruit water bottle + 1 Antioxidant gel + 1 fruit paste + possibly some gummies – S3 (33,90KM): 3 bars + 1 Hydragel water bottle + 1 Boost gel + some gummies – S4 (58,50KM): 1 fruit paste + 1 Hydragel water bottle + 2 Antioxidant gels + some gummies – S6 (65KM): 1 bar + 2 Boost gels depending on fatigue + 1 fruit paste + 1 bar or gummies 6-7 boost gels + 4-5 antioxidant gels + 5-7 bars + 5 fruit pastes + 2-3 packs of gummies + 2-3 Hydragel pouches KM34: 3 bars + 2 Hydragel water bottles + 1 boost gel + 2 antioxidant gels + gummies • KM65: 1 bar + 1 or 2 boost gels depending on fatigue + 1 fruit paste + 1 bar or gummies
4Ultra Drink (of your choice) + beetroot puree + potato/carrot puree + sweet potato/butternut puree + red lentil puree + almond & lemon puree S1 (0 km): 1 flask of drink + 2 savory purees + 1 sweet puree – S2 (19,20 km): 2 flasks of drink + 2 savory purees + 1 sweet puree – S3 (33,90 km): 2 flasks of drink + 1 savory puree + 1 sweet puree – S4 (58,50 km): 2 flasks of drink + 2 savory purees + 2 sweet purees – S6 (65 km): 2 flasks of drink + 2 savory or sweet purees as desired 3-4 almond and lemon purees + 3-4 beetroot purees + 2-3 carrot and pumpkin purees + 2-3 sweet potato and butternut purees + 2-3 red lentil purees KM34: 4 flasks of drink + 3 savory purees + 3 sweet purees • KM65: 2 flasks of drink + 2 savory or sweet purees as desired

 

Whichever plan you choose — Maurten, PF&H, Näak, Meltonic, Baouw, Andros Sport or 4Ultra — the important thing is to test your products during training, divide your intake into smaller portions, and pay attention to your body. throughout the race.

With an ambitious vision about to well-prepared nutrition strategyyou will arrive in Lyon full of energy...with your muscles intact and your mind at ease. The key to success: anticipation, regularity and self-awarenesscombined with quality products that you control.

Shall we meet there to discuss your nutrition strategy? See you at the show ;) 

Old Post
Thank you, it's saved!