Preparing for trail races requires careful nutrition, which must be adjusted to the race distances and conditions. Adequate nutrition maintains energy and hydration levels, enhancing performance and recovery.

The Ultra Trail do Marão offers 5 distances (15km, 25km, 40km, 60km, and 120km) each with its own challenges and specificities. The proposed nutrition plan aims to help athletes optimize performance and reduce the risk of fatigue.

This nutrition plan is prepared by snupe, specialists in nutrition for endurance sports athletes. I am Patrícia Marto Carreira, a nutritionist at snupe and a trail athlete, and I developed this plan to be adapted according to training for the race, intensity on race day, the chosen distance, and the day's weather conditions.

Pre-Race Strategies

Pre-race nutrition is essential to ensure sufficient energy, while practicing aid station strategies is crucial to adapt the body to competition conditions. This way, athletes can maintain a constant intake of nutrients and avoid energy crashes or dehydration during the race.

For the days leading up to the race, you should follow some general strategies that will help everything run smoothly. These strategies should be individually adapted.

Strategy 2 to 3 days before the race:

In the three days before the race, it is crucial to adopt appropriate nutritional strategies to optimize performance. It is recommended to:

• Increase fluid intake, prioritizing water or isotonic drinks, to ensure adequate hydration;
• Increase the consumption of slow-release carbohydrates by 10%, to ensure sufficient energy reserves;
• Opt for simple, customary meals, avoiding unusual dishes or foods;
• Avoid consuming alcoholic beverages, sweets, spicy foods, or any other foods that may cause digestive discomfort.

These measures aim to effectively prepare the body for the physical exertion required during the race.

 

On the day of each race, aid stations should be varied and adapted to habits and distances. To help you with this challenge, here are the snupe strategies to follow. In your race kit, you will find a snupe HC21 Gel that you can use during the race as an energy source. The snupe Isotonic drink will be available at all aid stations to help with replenishment. Finally, the snupe Recovery drink will be waiting for you after the finish line to help kickstart your recovery.

 

This race nutrition plan must be individually adapted. It is a general and indicative strategy, developed according to the race's elevation profile, start times, and intervals between aid stations. Athletes with intolerances, such as caffeine, should avoid HC21CAF or HC41CAF gels. Food intake should be balanced, aiming to consume between 40 to 90g of carbohydrates per hour, depending on the intensity of the effort, the chosen race, and trained eating habits.

UTMe 120km

Dinner at 6:30 PM (simple meal) and a snack at 8:00 PM

Start of the race: (30 minutes before) 1 SNUPE HC21 passion fruit gel

Between aid stations - sector 1

• Drink water and SNUPE isotonic drink
• SNUPE HC41 red berries and lime

1st Aid Station 

Water (replenish if necessary)

Salty crackers with honey or marmalade

 

Between aid stations - Sector 2

• SNUPE HC41 passion fruit + Salts
• Energy bar (25gHC) 
• SNUPE HC21 red berries and lime
• (drink water and water with isotonic)

 

 

2nd Aid Station

Fill 1 bottle with water + SNUPE isotonic + fruit + salty crackers/bread/vermicelli pudding

Between aid stations – sector 3

 

• SNUPE HC21/41caf + Salts
• 2 apricots + cereal bar
• Energy bar (25gHC) 
• (drink water and water with isotonic)

 

 

3rd Aid Station   

Fill 1 bottle with water + SNUPE isotonic + fruit + salty crackers/bread/vermicelli pudding

 

Between aid stations – sector 4

• SNUPE HC41 passion fruit + Salts
• Energy bar (25gHC) 
• SNUPE HC21 red berries and lime
• (drink water and water with isotonic)

 

4th Aid Station 

Fill 1 bottle with water + SNUPE isotonic

Eat vegetable soup/chicken broth + bread or more substantial foods

                                           

Between aid stations – sector 5

• SNUPE HC41 Tutti Frutti + Salts (ampoule, capsules, or powder)
• 2 apricots + cereal bar
• Energy bar (25gHC) 
• (drink water and water with isotonic)

 

 

5th Aid Station - Montes

Fill 1 bottle with water + SNUPE isotonic + fruit + salty crackers/bread/vermicelli pudding

Between aid stations - sector 6

• SNUPE HC21/41caf + Salts
• Energy bar (25gHC) 
• SNUPE HC21 lemonade and mint
• (drink water and water with isotonic)

 

6th Aid Station

Salty crackers with honey or marmalade

 

Between aid stations – sector 7

• SNUPE HC41 passion fruit + Salts
• Energy bar (25gHC) 
• SNUPE HC21 red berries and lime
• (drink water and water with isotonic)

 

7th Aid Station

Fill 1 bottle with water + SNUPE isotonic + fruit + salty crackers/bread/vermicelli pudding

+ SNUPE Recovery

 

Between aid stations – sector 8

- SNUPE HC41 Tutti Frutti + Salts

- Energy bar (25gHC)

- SNUPE HC21 passion fruit

(drink water and water with isotonic)

 

8th Aid Station

Fill 1 bottle with water + SNUPE isotonic + fruit + salty crackers/bread/vermicelli pudding

 

Between aid stations sector 9

• SNUPE HC21/41caf + Salts
• Cereal bar + dried fruit or gummies 
• SNUPE HC21 red berries and lime
• (drink water and water with isotonic)

 

9th Aid Station

Salty crackers with honey or marmalade

 

between aid stations – sector 10

• SNUPE HC41 red fruits and lime + Salts
• Energy bar (25gHC) 
• SNUPE HC21 lemonade and mint
• (drink water and water with isotonic)

 

10th Aid Station FINISH LINE

BREATHE, ENJOY the moment!

Water + SNUPE Recovery, start gradual food replenishment. Starting with simpler foods and replenishing in a balanced way.

 

 

 UTM 60km

 

Breakfast at 5:30 am, a simple meal and a food supplement at 7:30 am or 30 minutes before) 1 SNUPE HC21 gel.

between aid stations sector 1

• Drink water and SNUPE isotonic drink 
• SNUPE HC41 red fruits and lime
• ½ Energy bar (25gHC) 
• SNUPE HC21 lemonade and mint

 

1st Aid Station 

Water (refill if necessary)

Salty toasts with honey or marmalade

 

between aid stations – sector 2

• SNUPE HC41 passion fruit + Salts
• ½ Energy bar (25gHC) 
• (drink water and water with isotonic)

 

2nd Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salty toasts

between aid stations – sector 3

• SNUPE HC41 passion fruit + Salts
• SNUPE HC21 lemonade and mint
• (drink water and water with isotonic)

 

 

3rd Aid Station

Salty toasts with honey or marmalade

between aid stations – sector 4

• SNUPE HC21/41caf + Salts
• Energy bar (25gHC) 
• SNUPE HC21 red fruits and lime
• (drink water and water with isotonic)

 

4th Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salty toasts/bread/vermicelli

+ SNUPE Recovery

 

between aid stations – sector 5

• SNUPE HC41 Tutti frutti + Salts
• SNUPE HC21 passion fruit
• (drink water and water with isotonic)

                                                            

5th Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salty toasts/bread/vermicelli

between aid stations – sector 6

• SNUPE HC41 red fruits and lime + Salts
• SNUPE HC21 lemonade and mint
• (drink water and water with isotonic)

 

6th Aid Station FINISH LINE

BREATHE, ENJOY the moment. Water + SNUPE Recovery, start gradual food replenishment. Starting with simpler foods and replenishing in a balanced way.

 

TM 40km

 

 

Breakfast at 7:00 am, a simple meal and a food supplement at 9:30 am or 30 minutes before) 1 SNUPE HC21 gel.

between aid stations – sector

• Drink water and SNUPE isotonic drink 
• SNUPE HC41 red fruits and lime

 

1st Aid Station 

Water (refill if necessary)

Salty toasts with honey or marmalade

 

between aid stations – sector 2

• SNUPE HC41 passion fruit + Salts
• Energy bar (25gHC) 
• (drink water and water with isotonic)

 

2nd Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salty toasts

between aid stations – sector 3

• SNUPE HC41 passion fruit + Salts
• SNUPE HC21 orange caf
• (drink water and water with isotonic)

                                                            

3rd Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salty toasts/bread/vermicelli

between aid stations – sector 4

• SNUPE HC41 red fruits and lime + Salts
• (drink water and water with isotonic)

 

4th Aid Station FINISH LINE

BREATHE, ENJOY the moment. Water + SNUPE Recovery, start gradual food replenishment. Starting with simpler foods and replenishing in a balanced way.

 

  

 M-TM 25km

 

 

Breakfast at 6:00 am, a simple meal and a food supplement at 8:00 am or 30 minutes before) 1 SNUPE HC21 gel.

between aid stations – sector 1

• Drink water and SNUPE isotonic drink 
• SNUPE HC41 passion fruit

 

1st Aid Station 

Water (refill if necessary)

fill 1 bottle with water + SNUPE isotonic + fruit + salted toasts

between aid stations – sector 2

• SNUPE HC41 Tutti frutti + Salts
• SNUPE HC21 caf orange
• (drink water and isotonic water)

                                                            

2nd Aid Station

fill 1 bottle with water + SNUPE isotonic + fruit + salted toasts/bread/vermicelli

between aid stations – sector 3

• SNUPE HC21 red berries and lime + Salts
• (drink water and isotonic water)

 

3rd Aid Station FINISH

BREATHE, ENJOY the moment Water + SNUPE Recovery Drink, gradually start food replenishment. Starting with simpler foods and replenishing in a balanced way.

 

 

 TMC 15km

 

 

Breakfast around 7:00 AM, with a simple meal and a food boost around 9:00 AM or 30 minutes before) 1 SNUPE HC21 gel.

between aid stations – sector 1

• Drink water and SNUPE isotonic drink
• SNUPE HC41 Tutti frutti

 

1st Aid Station 

Water (refill if necessary)

fill 1 bottle with water + SNUPE isotonic + fruit + salted toasts

between aid stations – sector 2

• SNUPE HC21 red berries and lime + Salts
• (drink water and isotonic water)

 

2nd Aid Station FINISH

BREATHE, ENJOY the moment Water + SNUPE Recovery Drink, gradually start food replenishment. Starting with simpler foods and replenishing in a balanced way.

 

 

The preparation for the big challenge started right after registration, now it's time to enjoy what we have prepared for you!