So…you’re going to run the Mont-Tremblant Half-Marathon on August 12. Have you tested you nutritional plan for the day? What foods and products for athletes suit you best and provide you with energy from beginning to end, without causing any digestive problems?

Managing your hydration and carbohydrate and electrolyte requirements is advised for long-distance runs (mainly the 21 km), particularly if it’s hot. Besides water, you’ll find a number of different products on the market and along the full length of the course. Created to optimize your performance, products for athletes have specific functions and you can combine different energy sources. Be careful, though, because a sweet taste does not necessarily mean that a product provides absorbable carbs. You should check whether your product contains carbs or only sugar substitutes. It’s recommended that you ingest about 30 to 60 g of carbohydrates per hour of effort, either in liquid form or as a semi-solid (e.g., gel, jujubes), including a sodium concentration of about 500 mg/L (to be adjusted according to the temperature and the amount you’re sweating). It is also recommended that you drink according to your thirst, but to anticipate about 7 to 10 ml of liquid/kg of body weight per hour of effort.

Here are the products that will be provided on Demi-Marathon de Mont-Tremblant course.

Sports drink | X1 Pro Circuit endurance lemon-lime
Available at the start and finish  as well as about every 3 km.
(average portions served on the course : one 75 ml glass)

Energy value : 6.5 g carbs / 44 mg sodium
Types of carbohydrates : Contains maltodextrine, fructose and dextrose.
Absorption and digestion : Very rapidly absorbed
Ideal for : Ensures rehydration and is suggested for races of more than 1h30min at good intensity, otherwise water is enough.
Be careful about : Test it before the big day to become familiar with the taste and texture, and to be sure you tolerate it well (digestion).

Energy gel | X4 Pro Circuit Endurance citrus
Available at station #3 (11.8 km) of the Demi-Marathon only
(average portions served on the course : one small 30ml glass)

Energy value : 25 g carbs / 15 mg sodium
Types of carbohydrates : Contains maltodextrine, fructose and dextrose.
Absorption and digestion : Is rapidly absorbed, so consume with water.
Ideal for : Provides a good dose of energy in one swallow, after 10 – 12 km of running.
Be careful about : Test it before the big day to become familiar with the taste and texture, and to be sure you tolerate it well (digestion).

To sum up, if you don’t make your own sports drink at home and bring it with you, you can consume what’s offered on the course, but be sure to test your race plan prior to the event.

Good luck, and enjoy going beyond your expectations!

Homemade maple, lemon and pineapple drink
Makes 1 litre

Ingredients

• 750 ml (3 cups) cold water
• 30 ml (2 Tbsp.) fresh lemon juice
• 45 ml (3 Tbsp.) maple syrup
• 175 ml (3/4 cup) pure pineapple juice
• 1 ml (1/4 tsp.) salt

Preparation

1. Mix all ingredients (well) in a pitcher.
2. Transfer to sports bottles to carry on you. May be frozen (for a cooler drink on the course).

Nutritional values per 500 ml serving:127 calories; 0 g fat; 32 g carbohydrates; 0 g protein; 239 mg sodium; 219 mg potassium.

Source : http://jaimelerable.ca/sport/erable-et-nutrition-sportive#recettes-pour-les-sportifs

By the same author: Nutrition and the triathlon (click the image below)