{"id":16656,"date":"2023-12-05T11:35:18","date_gmt":"2023-12-05T10:35:18","guid":{"rendered":"https:\/\/mb-race.com\/nutrition\/"},"modified":"2026-01-20T14:37:57","modified_gmt":"2026-01-20T13:37:57","slug":"nutrition","status":"publish","type":"page","link":"https:\/\/mb-race.com\/en\/nutrition\/","title":{"rendered":"Nutrition"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"16656\" class=\"elementor elementor-16656 elementor-16495\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3edbc35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3edbc35\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53f60f8\" data-id=\"53f60f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc04597 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"cc04597\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Meg\u00e8ve \u2013 Combloux<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40cc5c0 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"40cc5c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Nutrition <\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b36cb83 elementor-absolute elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b36cb83\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-782a297 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"782a297\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">July 3 to 5, 2026<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ab8e31f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ab8e31f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6180cb8\" data-id=\"6180cb8\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-044fff2 elementor-countdown--label-block elementor-widget elementor-widget-global elementor-global-15730 elementor-global-1841 elementor-widget-countdown\" data-id=\"044fff2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"countdown.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-countdown-wrapper\" data-date=\"1783080000\">\n\t\t\t<div class=\"elementor-countdown-item\"><span class=\"elementor-countdown-digits elementor-countdown-days\"><\/span> <span class=\"elementor-countdown-label\">Days<\/span><\/div><div class=\"elementor-countdown-item\"><span class=\"elementor-countdown-digits elementor-countdown-hours\"><\/span> <span class=\"elementor-countdown-label\">Hours<\/span><\/div><div class=\"elementor-countdown-item\"><span class=\"elementor-countdown-digits elementor-countdown-minutes\"><\/span> <span class=\"elementor-countdown-label\">Minutes<\/span><\/div><div class=\"elementor-countdown-item\"><span class=\"elementor-countdown-digits elementor-countdown-seconds\"><\/span> <span class=\"elementor-countdown-label\">Seconds<\/span><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-655230a elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-heading\" data-id=\"655230a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">See you in<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-80dd55f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"80dd55f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-629cba13\" data-id=\"629cba13\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ab7a98f elementor-widget elementor-widget-text-editor\" data-id=\"7ab7a98f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>Nutrition is an essential part of your preparation. If you want to perform, make sure you don&#8217;t neglect it! <\/em><\/strong><\/p><p>For an endurance event like the MB Race, and with a view to performance, <strong>your nutritional strategy is paramount<\/strong>! If you don&#8217;t get it right, you could end up under-performing. <\/p><p>A good diet prior to the race will ensure that you arrive \u201crecharged\u201d and ready to give it your all! What&#8217;s more, a diet optimized for the race will be ideal for maintaining energy levels as long as possible during the race. The aim is not to lose too much intensity and lucidity.  <\/p><p><strong><a href=\"https:\/\/www.instagram.com\/dietomax.nutrition\/profilecard\/?igsh=dzQxMDBndWh2Z3Bu\" target=\"_blank\" rel=\"noopener\">Maxence Poulain<\/a><\/strong>, dietician-nutritionist specializing in sports nutrition and micronutrition, gives you his advice for an optimized nutritional strategy before and during the race!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-620e0118 elementor-widget elementor-widget-heading\" data-id=\"620e0118\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">DRAW UP A NUTRITION PLAN FOR THE MONTHS LEADING UP TO THE RACE<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66270f99 elementor-widget elementor-widget-text-editor\" data-id=\"66270f99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A race like the MB Race can require a prolonged effort (up to ten hours for the best and even longer). A well-established nutritional strategy will help you prepare for the race, optimize your endurance and reduce the risk of injury. This requires a balanced, strategic daily diet over several weeks.  <\/p><p>Adapting your meals will be important for maximizing your health, and in this way, boosting your performance in training and being ready on competition day.<\/p><p>This preparation phase must go hand in hand with a diet that meets your energy requirements (the most important thing is to listen to your body and respond to your hunger). Of course, this means providing the right nutrients (proteins, lipids, carbohydrates) and micronutrients (vitamins and minerals) in sufficient quantities. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21befa99 elementor-widget elementor-widget-text-editor\" data-id=\"21befa99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Nutrition during this period aims to :<\/p><ul><li><strong>Sustain training loads<\/strong> (volume + intensity).<\/li><li><strong>Promote metabolic adaptations<\/strong>: better lipid utilization, digestive tolerance, glycogen management (glucose reserves in your muscles and liver). All this combined with training. <\/li><li><strong>Strengthen immunity<\/strong> and prevent injury (via antioxidants, proteins, essential fatty acids such as Omega 3, 6 and 9).<\/li><li><strong>Stabilize your weight<\/strong> without deficiencies.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14147602 elementor-widget elementor-widget-text-editor\" data-id=\"14147602\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A common mistake is to underestimate this phase, thinking that \u201ceating well the day before\u201d is enough. But <strong>energy reserves and muscular adaptations are built up over time.<\/strong> <\/p><p>Above all, it&#8217;s very important to maintain a balanced diet and a healthy lifestyle in general. A simple benchmark to have if you are a regular sportsman, is to build your plate in the following way:<\/p><ul><li>1\/3 protein sources (vegetable or animal),<\/li><li>1\/3 carbohydrate sources (starches)<\/li><li>1\/3 cooked and\/or raw vegetables<\/li><\/ul><p>Pair this with a piece of fruit for dessert and you&#8217;ve got a top-notch meal!<\/p><p><em>As you&#8217;ll see from this article, carbohydrates are your cells&#8217; preferred source of energy, so you need to pay special attention to them!<\/em><\/p><p><strong>For the more assiduous, here are the quantitative recommendations to follow for an adequate intake of nutrients and micronutrients:<\/strong><\/p><ul><li><strong>Protein<\/strong>: important for recovery (<strong>1.6 to 2 g\/kg\/day<\/strong>)<em>). \u2248 15-20% of daily energy intake. (AEJ) <\/em><\/li><li><strong>Lipids<\/strong>: necessary for proper hormonal function ( <strong>1 g\/kg\/d<\/strong>, to 2 g Max!). <em>\u2248 20-30% of the AEJ.<\/em><\/li><li><strong>Carbohydrates<\/strong>: priority for energy (account for the rest of your AEJ <em>\u2248 55-60%<\/em>). For regular endurance athletes, it&#8217;s possible to go up to<strong> 5-8g\/kg\/d<\/strong>. <\/li><li><strong>Fruits\/vegetables<\/strong>: maintain a regular intake of fiber, vitamins, minerals and antioxidants.<\/li><\/ul><p><em>In terms of daily energy intake according to size and training load, this would give the following estimate:<\/em><\/p><ul><li><em>OFF day (rest): requirement of 40 to 45 kcal\/kg body weight\/day<\/em><\/li><li><em>Moderate training day: requirement of 50 to 65 kcal\/kg\/d<\/em><\/li><li><em>Long training days or double sessions: need 65 to 80 kcal\/kg\/d<\/em><\/li><\/ul><p>A 60 kg cyclist may need <strong>2,400 kcal on off-duty days<\/strong> and up to <strong>4,800 kcal on busy days<\/strong>! That&#8217;s twice as much! But don&#8217;t be fooled by these values, as they&#8217;re just ranges to illustrate what they might represent. <\/p><p>Let&#8217;s get away from the numbers and get back to basics. Of course, you have to enjoy your diet! And when we say pleasure, we mean possible \u201cdeviations\u201d, so don&#8217;t feel guilty! A \u201cpleasure\u201d food or meal can be included in this nutritional plan. Eating must remain pleasant and convivial!    <\/p><p>However, the closer you get to the event, the more important a healthy lifestyle becomes. <strong>Varied, balanced meals and limited or no alcohol consumption are therefore more than welcome.<\/strong><\/p><p>You should also adapt the quantity of your meals to the training sessions you plan, in order to promote recovery and avoid the risk of injury. And don&#8217;t neglect your hydration: a hydrated body performs better during training, recovers better and is less prone to injury. <\/p><p>Here are some examples of typical meals (breakfast, lunch and dinner) for a balanced daily diet.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d8c54f1 elementor-widget elementor-widget-jet-table\" data-id=\"2d8c54f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"jet-table.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-jet-table jet-elements\">\n\t\t<div class=\"jet-table-wrapper jet-table-responsive-tablet jet-table-responsive-mobile\">\n\t\t\t<table class=\"jet-table jet-table--fa5-compat\">\n\t\t\t\t<thead class=\"jet-table__head\"><tr class=\"jet-table__head-row\"><th class=\"jet-table__cell elementor-repeater-item-f2267d5 jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Day off<\/div><\/div><\/div><\/th><th class=\"jet-table__cell elementor-repeater-item-cb60d7e jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Training day<\/div><\/div><\/div><\/th><\/tr><\/thead>\n\t\t\t\t\t\t\t\t<tbody class=\"jet-table__body\"><td class=\"jet-table__cell elementor-repeater-item-8bd9c6a jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Breakfast:<br>2-3 hard-boiled or fried eggs<br>At least 1 piece of fruit (preferably seasonal and local)<br>3 slices of more or less wholemeal sourdough bread. (long fermentation) or gluten-free ideally<br>Yogurt or fromage blanc from sheep\/goat<br>1 handful of oilseeds (walnuts, hazelnuts, almonds) or 1 tablespoon of oilseed pur\u00e9e<br>+\/- 1 square of chocolate (dark chocolate min. 70% cocoa)  <\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-1302f50 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Breakfast:\n2-3 hard-boiled or fried eggs\nMuesli or oat porridge possible (30 to 50g depending on hunger)\nAt least 1 piece of fruit (preferably seasonal and local)\n3 slices of sourdough bread, more or less wholemeal (long fermentation) or gluten-free, ideally<br>Yogurt or fromage blanc from sheep\/goat milk<br>1 handful of oilseeds (walnuts, hazelnuts, almonds) or 1 tablespoon of oilseed pur\u00e9e<br>+\/- Bread if you&#8217;re hungry.<br>+\/- 1 square of chocolate (dark chocolate min. 70% cocoa)<\/div><\/div><\/div><\/td><tr class=\"jet-table__body-row elementor-repeater-item-8e341ee\"><td class=\"jet-table__cell elementor-repeater-item-21c12d6 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-e2ee157 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Snack (depending on hunger):<br>1 handful of oilseeds (hazelnuts, almonds, etc.)<br>1 fresh or dried fruit (dates, grapes, figs, apricots, etc.)<br><\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-e8b3e92\"><td class=\"jet-table__cell elementor-repeater-item-21f50e5 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Breakfast:<br>Vegetables (as many as you like): 1 raw and 1 cooked (otherwise at least 1 raw fruit)<br>A variety of interesting oils<br>Protein: 100 to 150g (increase if fewer starches)<br>White\/semi-complete starches (ideally gluten-free) \u2248 60 to 90g raw<br>Possibility of a piece of cheese (\u2248 30g: Favor ripened cheese.<br>1 piece of fresh fruit or compote with no added sugar<br>+\/- 1 square of chocolate (dark chocolate min. 70% cocoa)<br>\n<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-6e4850e jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Breakfast:<br>Vegetables (as many as you like): 1 raw and 1 cooked (otherwise at least 1 raw fruit)<br>A variety of interesting oils<br>Protein: 100 to 150g (increase if less starchy foods)<br>White\/semi-complete starches (ideally gluten-free) \u2248 70 to 100g raw<br>Possibility of a piece of cheese (\u2248 30g: Favor ripened cheese.<br>1 piece of fresh fruit or compote with no added sugar<br>+\/- 1 square of chocolate (dark chocolate min. 70% cocoa)<br><\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-a03fbad\"><td class=\"jet-table__cell elementor-repeater-item-087d518 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Snack (depending on hunger):<br>1 handful of oilseeds (hazelnuts, almonds, etc.)<br>1 fresh or dried fruit (dates, grapes, figs, apricots, etc.)<br><\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-b2f1184 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Snack :<br>Cereal bar or mini sandwich<br>1 piece of fresh fruit or 1 yoghurt\n<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-5467300\"><td class=\"jet-table__cell elementor-repeater-item-ded842f jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Dinner:<br>Same as lunch but VEGETARIAN (e.g. eggs), or even VEGETALIAN (legumes, tofu, tempeh).<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-b3519ab jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Dinner:<br>Same as lunch but VEGETARIAN (e.g. eggs), or even VEGETALIAN (legumes, tofu, tempeh).<\/div><\/div><\/div><\/td><\/tr><\/tbody>\n\t\t\t<\/table>\n\t\t<\/div>\n\n\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46251a6a elementor-widget elementor-widget-text-editor\" data-id=\"46251a6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>*The amount of starch varies according to your appetite, and is the thing you change most according to your training phases. <u>Remember:<\/u> starches = fuel for the body. So vary your tastes! <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c32b8e elementor-widget elementor-widget-text-editor\" data-id=\"4c32b8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you&#8217;re lacking inspiration for your meals, <a href=\"https:\/\/www.wildsidecanteen.fr\/\" target=\"_blank\" rel=\"noopener\">Wild Side Canteen<\/a> is here to help with a range of healthy, balanced recipes. You can find them below.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32dfa46 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"32dfa46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/Idee-menu_compressed.pdf\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Meal ideas<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f56c359 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f56c359\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40a88e82\" data-id=\"40a88e82\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-58bd2317 elementor-widget elementor-widget-heading\" data-id=\"58bd2317\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to eat during training?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1223eeff elementor-widget elementor-widget-text-editor\" data-id=\"1223eeff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>When you train, make sure you also <strong>train your digestive system for exertion<\/strong> (stomach and gut-training). Test all the products you&#8217;re going to eat during the race (bars, gels, energy drinks, homemade snacks, etc.). The aim is to avoid \u201csurprising\u201d your stomach and intestines on D-day, at the risk of a few digestive surprises&#8230; The idea is to get your body into race condition, so you can be sure you&#8217;re assimilating the food you eat. Especially as on D-Day, there could be an additional stress factor, which could encourage digestive problems.    <\/p><p>Training is also a good time to regulate your hydration. Ideally, you should be drinking 500 to 800mL (in hot weather) per hour of exercise, depending on your tolerance. Once you&#8217;ve decided on your usual training intake, you can repeat this on race day!  <\/p><p><strong>Training for 5 to 10 weeks allows you to adapt to a new habit! It&#8217;s up to you! <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c2e826 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c2e826\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4aeb998\" data-id=\"4aeb998\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-72893e4 elementor-widget elementor-widget-image\" data-id=\"72893e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-1024x683.jpg\" class=\"attachment-large size-large wp-image-16443\" alt=\"MB Race 2018\" srcset=\"https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-1024x683.jpg 1024w, https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-300x200.jpg 300w, https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-768x512.jpg 768w, https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-1536x1024.jpg 1536w, https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2-600x400.jpg 600w, https:\/\/mb-race.com\/wp-content\/uploads\/2023\/12\/mb-race-2018-2.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3439fbe\" data-id=\"3439fbe\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dab7035 elementor-widget elementor-widget-image\" data-id=\"dab7035\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"528\" src=\"https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-1024x676.png\" class=\"attachment-large size-large wp-image-18693\" alt=\"\" srcset=\"https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-1024x676.png 1024w, https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-300x198.png 300w, https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-768x507.png 768w, https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-1536x1015.png 1536w, https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px-600x396.png 600w, https:\/\/mb-race.com\/wp-content\/uploads\/2024\/09\/couv-site-1600-x-1057-px.png 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de1350f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de1350f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5503574\" data-id=\"5503574\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-07e93f1 elementor-widget elementor-widget-heading\" data-id=\"07e93f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">M-1 BEFORE THE RACE: WHAT TO DO IN THE RUN-UP TO THE RACE?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-037d28a elementor-widget elementor-widget-text-editor\" data-id=\"037d28a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In the last month before the race, you need to maintain the balanced diet you&#8217;ve built up during your months of preparation, but you also need to pay even more attention to your alcohol intake and sleep to help you recover. That&#8217;s when you need to be at your best!<\/p><p>During this month, and particularly on rest days, the aim will be to optimize your recovery, since you&#8217;ll still be doing some training. With this in mind, always remember when planning your meals: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f312e0 elementor-widget elementor-widget-spacer\" data-id=\"2f312e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a95185 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2a95185\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">complex carbohydrates for energy (starchy foods such as oats, rice, potatoes, sweet potatoes, legumes, quinoa, millet...)<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">fruits and green vegetables for vitamins and minerals (red fruits ++)<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">proteins* for muscle recovery (repair of micro-tears) and immunity (it would be a shame to fall ill before such an event)<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">quality lipids (oils as sources of Omega 3, an antioxidant fatty acid!) <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">spices and herbs (curry, turmeric, ginger, garlic...) for their antioxidant effects, which will help you fight oxidative stress and improve your immunity.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">fermented foods (sauerkraut, kombucha, yoghurts, kefir, pickles...) to maintain a healthy intestinal microbiota!<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b8c234 elementor-widget elementor-widget-text-editor\" data-id=\"8b8c234\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>*Think plant proteins if you want to reduce your meat intake! Vegetable proteins are just as interesting. They are mainly found in legumes (green, coral and blond lentils, split peas, chickpeas, kidney, black and white beans, soya beans, tofu, tempeh, etc.) and oilseeds (walnuts, almonds, hazelnuts, etc.).  <\/p><p>If your evening meals are vegetarian or even vegan, your sleep and recovery will thank you!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b230a8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b230a8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ede5abb\" data-id=\"ede5abb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a96ed24 elementor-widget elementor-widget-heading\" data-id=\"a96ed24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How do you prepare for the race?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16de6bd elementor-widget elementor-widget-text-editor\" data-id=\"16de6bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Finally, it&#8217;s during the last week before the event that you&#8217;ll need to modify your consumption somewhat. <strong>From D-6 to D-4, you should stick to a normal carbohydrate diet, i.e. keep the same portion of starchy foods as usual.<\/strong><\/p><p><strong>3-4 days before the event (ideally D-4), you need to start carb loading to build up your glycogen stores<\/strong>. This is achieved by increasing the proportion of complex carbohydrates ingested during the day. Encourage an increase in starchy foods rather than sugary products rich in \u201cfast\u201d simple sugars (sweets, pastries, pastries, confectionery, etc.).  <\/p><p>Roughly speaking, during this phase your plates will look more like this:<\/p><ul><li>1\/4 protein sources (vegetable or animal),<\/li><li>1\/2 to 2\/3 carbohydrate sources (starches)<\/li><li>1\/4 cooked vegetables.<\/li><\/ul><p>If we focus on quantitative carbohydrate recommendations, here&#8217;s what&#8217;s recommended for the last few days:<\/p><ul><li><strong>D-4: 8g carbohydrate\/kg\/d<\/strong><\/li><li><strong>D-3: 10g\/kg\/d<\/strong><\/li><li><strong>D-2: 12g\/kg\/d<\/strong><\/li><li><strong>D-1: 6g\/kg\/d.<\/strong> (return to an almost normal carbohydrate intake the day before)<\/li><\/ul><p>Over the last 3 days (including D-Day), the aim is to keep your reserves high by favouring easily digestible carbohydrates (white rice, white sourdough bread, potatoes, bananas, etc.) and in particular refined carbohydrates (not wholemeal), in order to limit the risk of digestive problems during the race.<\/p><p>During the 48 to 72 hours preceding the MB race, we recommend a \u201cdigestive sparing\u201d diet. This is said to be low in residues and low in fermentable carbohydrates, in particular by reducing or, for the most sensitive, avoiding foods rich in FODMAPS (fermentable carbohydrates). <\/p><p>During this period, we should also avoid fiber (raw fruit and vegetables, legumes), cooked fats (cooking oils, fried foods), high-fat foods (full-fat dairy products, fatty meats and oilseeds), certain sources of animal protein that are harder to digest (red meat, fatty fish), and spices.<\/p><p>On the other hand, we prefer well-cooked, peeled vegetables and fruit in the form of soups, pur\u00e9es, compotes or juices, for example. Go for lean meats and fish (chicken, turkey, white fish, eggs&#8230;). <\/p><p>What&#8217;s more, splitting up your daily diet a little more will encourage this recharging. Going from 3 to 5 or even 6 meals a day will facilitate glycogen storage. With 2 to 3 snacks in addition to the usual meals. (morning, afternoon or even evening)   <\/p><p>This is when you can consider using <a href=\"https:\/\/mb-race.com\/en\/refuelling-by-ergysport\/\" target=\"_blank\" rel=\"noopener\">malto-dextrin<\/a> to promote and optimize glycogen reserves. Malto-dextrin powder (a pre-cut complex carbohydrate) is often derived from corn or manioc, depending on the powder used, and will make storage easier and quicker, as it is easier to digest and absorb. This can be done during non-meal times, for example, as part of your snack.  <\/p><p>Promoting a good state of hydration is also essential to maximizing your sporting performance. This is because glycogen storage in the liver and muscles requires a lot of water (3g of water for 1g of glycogen). So don&#8217;t worry if you drink more than usual and put on a little weight. This is perfectly normal and even beneficial. It&#8217;s linked to the intra- and extra-cellular water retention resulting from this storage.    <\/p><p>And this year, we are offering you the chance to book your pre-race meal! Gregory Thouverey, who specialises in sports nutrition with his <a href=\"https:\/\/www.wildsidecanteen.fr\/\" target=\"_blank\" rel=\"noopener noreferrer\">Wild Side Canteen<\/a> organisation, has put together a menu specially <strong>designed and tailored to your MB Race goal, rich in carbohydrates, easy to digest and delicious! You can book your meal in your runner&#8217;s area!<\/strong> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c4ea4b2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c4ea4b2\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5833a81\" data-id=\"5833a81\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d4dfa29 elementor-widget elementor-widget-heading\" data-id=\"d4dfa29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The big day: what strategy to adopt?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bffdc86 elementor-widget elementor-widget-text-editor\" data-id=\"bffdc86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6><strong><em>Breakfast<\/em><\/strong><\/h6><p>Let&#8217;s start with breakfast! What&#8217;s the ideal breakfast and when should you eat it? In general, your last meal should be one that you like, that you&#8217;ve already tested beforehand and that offers a good compromise between energy and digestive comfort. <\/p><p>Ideally, it should be taken 3 to 4 hours before the race, but in the end, you shouldn&#8217;t focus too much on it, as it&#8217;s not the meal that has the greatest impact on performance, it simply keeps the body nourished so as not to deplete your glycogen stores. The key is to choose easily digestible products that won&#8217;t upset your digestive system. <\/p><p><strong>Here&#8217;s an example of a typical breakfast: <\/strong><\/p><ul><li>White bread with jam and\/or honey<\/li><li>+\/- Cereals in vegetable milk (e.g. gluten-free oat porridge)<\/li><li>Fruit compote and\/or juice<\/li><li>1 vegetable yoghurt.<\/li><li>A hot drink (coffee\/tea\/tisane)<\/li><li>You can add 2-3 scrambled eggs with no added fat.<\/li><li>You can also consider a \u201csports\u201d cake to be eaten in the hour before the start of the race, to avoid the feeling of hunger and keep your energy stable until the start, but be sure to test it before the event.<\/li><\/ul><p>In the 2 hours before the race, you can also set up a hydration strategy before the start: <b>500mL of mineral water with 1g of salt added<\/b>. You can also add a \u201cwaiting\u201d drink (for a 500mL flask with around 30g of carbohydrates), for a total of 1L.<\/p><p><b><i>Here&#8217;s a homemade example:<\/i><\/b><\/p><ul><li><i>200mL Grape juice<\/i><\/li><li><i>1\/2 lemon juice<\/i><\/li><li><i>1 tablespoon honey<\/i><\/li><li><i>1 pinch of salt (optional but recommended after 4-5 hours of effort)<\/i><\/li><li><i>The rest in still water <\/i><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e5847f elementor-widget elementor-widget-text-editor\" data-id=\"6e5847f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6><em><strong>What quantities?<\/strong><\/em><\/h6><p>Now it&#8217;s time to race! Please note <strong>that everything described here is, of course, theoretical<\/strong>. Even if you build an optimal nutrition plan, you must be aware that the vagaries of the race can call it into question. The important thing is to be adaptable, even if you&#8217;ve anticipated everything.<\/p><p>If the start is early in the morning and you want to give priority to your sleep, a waiting ration will suffice until the start (if the last meal of the previous day was adequate). The key is to get your energy intake right from the start and throughout the race. Don&#8217;t wait until 1 hour into the race to start refueling.  <\/p><p>In addition to the glycogen replenishment already carried out, the challenge during the effort, and particularly for the longest events, will now be to save these muscular stocks by limiting their depletion through the regular ingestion of so-called \u201cexogenous\u201d carbohydrates, thanks to your external intake eaten on the bike.<\/p><p>The quantity of carbohydrates consumed during your effort will depend on the duration (the greater the distance, the greater the need), the environmental conditions to be taken into account (<i><span style=\"font-size: 10.0pt; line-height: 107%;\">see following article<\/span><\/i>), the difficulty of the event (the more intense, the greater the need for carbohydrates), the possibility of refuelling and finally your digestive tolerance (worked on during training).<\/p><p style=\"margin-bottom: 0cm;\">Here are the quantitative recommendations for carbohydrates per hour of exercise:<\/p><p><b>!!! This should be taken into account if digestive training has been carried out beforehand (especially above 60g\/h)!!!! <\/b><\/p><ul><li>For efforts of 1h to 1h30: 20 to 40g of carbohydrates per hour<\/li><li>For efforts&gt; 1h30: 30 to 60g\/h<\/li><li>For efforts &gt; 2h30: 60 to 90g\/h (40 to 60 if unaccustomed).<\/li><li>For long efforts&gt;3h30: 90 to 120g\/h (60-70 if not used to it).<\/li><\/ul><p>High doses are not recommended if you&#8217;re not trained or accustomed to taking them (stick to <b>30-40g\/h<\/b> if you are!) This will avoid possible setbacks.<\/p><p>In addition, favour liquid and semi-liquid forms (energy drinks, gels, compotes, fruit juices, etc.) to facilitate intestinal absorption if you want to avoid discomfort on the bike as much as possible. Finally, if you&#8217;re aiming for high intakes (60g\/h or more), choose commercial products with a glucose\/fructose ratio = 2:1 or 1:0.8. This will improve the utilization of these carbohydrates by your muscle cells to produce energy.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61b8aad elementor-widget elementor-widget-text-editor\" data-id=\"61b8aad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><strong>How often should I eat?<\/strong><\/em><\/p><p>At the start of the race, you mustn&#8217;t neglect your diet, as the exertion causes digestive ischemia (poorly irrigated digestive tract). This is exacerbated by potential stress. In fact, your digestive mucosa will be less irrigated than usual, as the blood is taken up by your muscles.   To begin with, you need to choose foods that are easy to digest. For example, sweet, \u201csoft\u201d foods such as fruit pastes or semi-liquids like gels or compotes are easier to digest and therefore preferable at the start of a race.<\/p><p>For the second part of the race, you can vary and start with more complex foods such as energy bars, dried fruit, cookies, fruit cakes, gingerbread, rice cakes or homemade energy balls&#8230; because your body will be a little more used to digestion during exercise. The alternation of sweet and savoury foods should not come too early. But if your sweet tooth is waning and you&#8217;re craving something salty as the race progresses, go for it! It varies the pleasures! <\/p><p>Your body may ask for \u201csolid\u201d food after about 2 hours. Before that, you can compensate with an exercise drink. But don&#8217;t wait until you feel hungry!   You need to eat regularly. It may be worth setting a reminder to eat every 30 to 45 minutes minimum. When you eat, remember to chew well. Chewing is very important in the digestion process. Feel free to take only half bars if necessary and foods that melt in your mouth (e.g., fruit pastes). Drink a sip of water after eating to help with ingestion. <\/p><p>Hydration is once again essential during the race! As you know, hydration plays a vital role in sports performance. Indeed, the idea is not to exceed 2% dehydration to avoid any risk or loss of performance. It has been shown that 2% dehydration reduces aerobic and cognitive capacity by 20%! This means greater fatigue during exercise, reduced attention span and a greater risk of falls\/injury. So make sure you drink regularly over a long run, 2-3 sips every 15 minutes, alternating between a water bottle and a sports drink. The effort drink will meet your energy needs and help your body absorb water, while the water alone will boost your hydration and help you cut the \u201cmushy\u201d effect after ingesting food.    <\/p><p>Be careful with the dosage of the exercise drink. A sports drink should be more or less concentrated, depending not only on the outside temperature, but also on your body. Once again, this dosage should be tested during your training sessions.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0131ebe elementor-widget elementor-widget-text-editor\" data-id=\"0131ebe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6 class=\"MsoNormal\"><b><i><span style=\"font-size: 12.0pt; line-height: 107%;\">How to adapt to the weather?<\/span><\/i><\/b><\/h6><p class=\"MsoNormal\">Before elaborating on this aspect, it&#8217;s worth noting that at altitude, energy requirements are basically higher.<\/p><p class=\"MsoNormal\" style=\"margin-bottom: 0cm;\"><b>In cold \/ rainy weather at altitude :<\/b><\/p><p class=\"MsoNormal\">Cold requires more energy from the body <b>to maintain body temperature<\/b>. The sensation of thirst diminishes, but water losses (breathing, perspiration) persist. The solutions are as follows:  <\/p><ul style=\"margin-top: 0cm;\" type=\"disc\"><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\">Increase energy intake (higher carbohydrate requirements) <\/li><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\">Encourage the consumption of solid products more frequently. (energy bars) <\/li><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;\">Less sensation of thirst = masked risk of dehydration. (Avoid drinks that are too cold, as they may interfere with digestion). <\/li><\/ul><p class=\"MsoNormal\" style=\"margin-bottom: 0cm;\"><b><br>In hot weather \/ high sun exposure at altitude:<\/b><\/p><p class=\"MsoNormal\">Heat is the main enemy during endurance efforts.<b> Sweating increases<\/b>, and with it sodium, magnesium and potassium losses. And hypoglycemia can occur more quickly (= low blood sugar levels). The solutions are as follows:    <\/p><ul style=\"margin-top: 0cm;\" type=\"disc\"><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\">Prevent dehydration by prioritizing beverages (600-900 ml\/h).<\/li><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\">Easy-to-digest carbohydrates (gels, compotes, juices&#8230;) to reduce digestive burden.<\/li><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\">Split food intake (small amounts every 15-20 minutes)<\/li><li class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: 115%; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt;\">If you&#8217;re fond of salty foods, now&#8217;s the time to take advantage: add 1 to 2 pinches of salt to your drinks and\/or your last meals, if you like. You can also consume salted exercise products. This strategy will enable you to maintain a correct hydration status and a suitable body temperature.  <\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73d6a2f elementor-widget elementor-widget-text-editor\" data-id=\"73d6a2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6><strong><em>How do you choose when faced with the variety of foods on offer at refreshment stands?<\/em><\/strong><\/h6><p>When refuelling, at the start of the race (up to 6 hours, depending on digestive saturation with carbohydrates and sugary products), certain foods such as <a href=\"https:\/\/mb-race.com\/en\/refuelling-by-ergysport\/\" target=\"_blank\" rel=\"noopener\">gels, bars and sports drinks from our partner Overstim\u00b7s<\/a> (we recommend training with these same products beforehand). Conversely, avoid certain other foods such as cheese, almonds, bacon or sausage, which are very fatty and will impair digestion. And could potentially affect your performance.<\/p><p>On the other hand, over 6 hours of running is ultra-endurance, and if you can&#8217;t manage to ingest 90g of carbohydrates per hour as recommended in the strategy, and you&#8217;re craving fattier foods (which is normal), you&#8217;d be better off with oilseeds such as almonds and walnuts, or even a good tomme or Savoy cheese! These foods complement the 30 to 50g of carbohydrates per hour. <\/p><p><strong>For this type of ultra-endurance effort, the recommended caloric intake is around 200kcal\/h (more is possible, but the risk of dropping out is greater).<\/strong><\/p><p>Above all, don&#8217;t test a product you haven&#8217;t tried beforehand in training. And in general, avoid eating foods you&#8217;re not used to consuming during exercise. <\/p><p>All these recommendations can help you manage your diet and hydration during the race. That said, you should always be prepared for the vagaries of stress and fatigue. That&#8217;s why it&#8217;s important to follow your desires, even if it means breaking your plan. Indeed, once you&#8217;ve reached a certain stage in the race, it&#8217;s the mental side of things that will surely take over, and if you&#8217;re drawn to food that&#8217;s likely to boost your morale, like the sausages from Plateau de la Croix, go for it! (especially if it&#8217;s the end of the race and you can&#8217;t help yourself). The body is programmed (in a situation of energy shortage) to seek out calorie-dense foods, it&#8217;s a survival reflex. So don&#8217;t feel guilty about eating something you enjoy. Just enjoy it! It will provide you with more proteins and lipids, and that can only be good for you!        <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e609b29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e609b29\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2d93a5b\" data-id=\"2d93a5b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-956f96b elementor-widget elementor-widget-image\" data-id=\"956f96b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-1024x683.jpg\" class=\"attachment-large size-large wp-image-21039\" alt=\"\" srcset=\"https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-1024x683.jpg 1024w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-300x200.jpg 300w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-768x512.jpg 768w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-1536x1024.jpg 1536w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-2048x1365.jpg 2048w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2018-\u00a9-Jeremie-Reuiller-1718-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a89b9e2\" data-id=\"a89b9e2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc0f63e elementor-widget elementor-widget-image\" data-id=\"cc0f63e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-1024x683.jpg\" class=\"attachment-large size-large wp-image-21042\" alt=\"MB eGourmande\" srcset=\"https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-1024x683.jpg 1024w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-300x200.jpg 300w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-768x512.jpg 768w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-1536x1025.jpg 1536w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-2048x1366.jpg 2048w, https:\/\/mb-race.com\/wp-content\/uploads\/2025\/04\/MB-Race-2024-\u00a9-Jeremie-Reuiller-2423-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41b234a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"41b234a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-61d0f0f\" data-id=\"61d0f0f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-259f9e0 elementor-widget elementor-widget-heading\" data-id=\"259f9e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Personalized follow-up to change the game?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee2b48b elementor-widget elementor-widget-text-editor\" data-id=\"ee2b48b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>With health and\/or performance in mind. Nothing is left to chance. A diet adapted to your profile and needs is key!   <strong>Long-term nutritional monitoring, whether for weight maintenance, weight gain or loss, or simply to prepare for an event such as the MB race, can be of enormous benefit to you!<\/strong><\/p><p>Every athlete is unique. Weight, height, digestive tolerance, schedule, life experience, sports training, all influence the nutritional strategy. <\/p><p><br>An individualized follow-up allows you to :<\/p><ul><li>Fine-tune your intake according to your specific phases (training, rest, competition, shoulder season&#8230;).<\/li><li>Optimize your energy, recovery, performance and comfort.<\/li><li>Adjust your intake according to your outings and the weather.<\/li><li>Create a strategy that is realistic and acceptable on the day of a competition.<\/li><li>Choose, Test and Validate your stress products.<\/li><li>Avoid errors in timing or unsuitable products to prevent digestive disorders.<\/li><\/ul><p><strong>As a sports dietician<\/strong>, I can help you build a tailor-made <strong>nutritional and hydration<\/strong> <strong>strategy<\/strong>, based on your physiognomy, your effort and the weather forecast. This can be based on simple foods or specific products. Together, we can avoid fatigue, recovery problems, digestive disorders, heat or cold exhaustion, hypoglycemia, poor performance or even dropping out.  <\/p><p>My role is to support you through every phase, with practical tools and advice, tailored meals, and real follow-up aligned with your goals. This guidance covers the entire nutritional spectrum (daily nutrition, competition prep, gut training, nutritional periodization, supplements, etc.). <\/p><p><strong>Here is a more detailed overview of the services I offer for personalized support:<\/strong><\/p><ul><li>Remote support (or at-home sessions depending on location)<\/li><li>Available by phone, messages, or email&#8230; I remain reachable at any time between consultations (if a long-term plan is subscribed).<\/li><li>Plans ranging from 3 to 6 months, or even 1 year. These can be renewed. <\/li><li><u>Practical tools for daily use:<\/u><ul><li>A meal plan tailored to your specific needs<\/li><li>Menu ideas (e.g., pre- and post-workout), recipes (meals as well as snacks and homemade performance products\u2026)<\/li><li>A tailored gut and gastric training plan.<\/li><li>Race nutrition strategies.<\/li><li>Individualized preparation\/recovery protocols&#8230; and much more.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72b39b9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72b39b9\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-03a0a29\" data-id=\"03a0a29\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5d157ca elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5d157ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d6ec49 elementor-widget elementor-widget-text-editor\" data-id=\"1d6ec49\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a0643ab elementor-widget elementor-widget-heading\" data-id=\"a0643ab\" data-element_type=\"widget\" data-widget_type=\"heading.default\"><div class=\"elementor-widget-container\"><h3 class=\"elementor-heading-title elementor-size-default\">Maxence Poulain<\/h3><\/div><\/div><div class=\"elementor-element elementor-element-9ee102c elementor-widget elementor-widget-text-editor\" data-id=\"9ee102c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p><em>Sports Nutritionist and Dietitian specializing in Sports Nutrition and Micronutrition <\/em><\/p><p><strong>Tel<\/strong> : 06 04 40 70 11<\/p><p><strong>Mail<\/strong> : dietomaxnutrition@gmail.com<\/p><p><strong>LinkedIn<\/strong> : <a href=\"https:\/\/www.linkedin.com\/in\/maxence-poulain-130b3521b\/\"><em>https:\/\/www.linkedin.com\/in\/maxence-poulain-130b3521b\/<\/em><\/a><em> <\/em><\/p><p><strong><em>Instagram<\/em><\/strong><em> : <a href=\"https:\/\/www.instagram.com\/dietomax.nutrition\/\" target=\"_blank\" rel=\"noopener\">dietomax.nutrition<\/a><\/em><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Meg\u00e8ve \u2013 Combloux Nutrition July 3 to 5, 2026 Jours Heures Minutes Secondes See you in Nutrition is an essential part of your preparation. If you want to perform, make sure you don&#8217;t neglect it! For an endurance event like the MB Race, and with a view to performance, your nutritional strategy is paramount! If [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-16656","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition - MB Race<\/title>\n<meta name=\"description\" content=\"Nutrition is not a factor to be neglected in your preparation. 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