Nutrition can also be trained: for workouts longer than 60 minutes, progressively introduce carbohydrates to prevent energy crashes and maximize performance. Adjust dosage, frequency, and hydration, test gastrointestinal tolerance, and respect absorption capacity (up to 60g/h of glucose + 30g/h of fructose; combined, this can reach 90g/h with a ...

Energy in motion starts with carbohydrates: they are digested and converted into glucose (4.1 kcal/g), which is used to produce ATP – the “currency” that enables muscle contraction. The surplus is stored as glycogen in the liver (maintains blood sugar levels) and in the muscles (local use). Reserves are limited (~2500 kcal) and, during prolonged...

Preparation for trail races requires careful nutrition, which must be adjusted to the distances and conditions of the race. Adequate nutrition maintains energy levels, hydration, and recovery. UTMarão presents 5 distances (15km, 25km, 40km, 60km, and 120km), each with its own challenges and particularities. The proposed nutrition plan aims to he...