Nutrition Tips by Ergysport

Dietician's advice:

• Insist on hydration, increase water intake during training in the mountains: water loss is increased by hyperventilation and humidification of the drier air inspired.
• Increase the intake of food sources of carbohydrates: rice, pasta, quinoa, potatoes... Greater and earlier demand on the anaerobic energy chain at altitude, increased use of carbohydrates and glycogen during exercise. Recommended carbohydrate intake: 6.5 to 7.5 g/kg/day.
• Adjust and vary protein intake: 1 .5 to 1.8 g/kg/day
• Introduce color into your plate by eating colorful foods rich in antioxidants: colored fruits and vegetables, spices... because the production of free radicals is increased at altitude.
• Eat alkalizing foods regularly: fruits, vegetables, potatoes, sweet potatoes, avocado, dried fruits... Decrease in the buffering capacity of the body in hypoxia.
• Eat good quality oils every day: olive, colza, walnut...: 3 to 4 tablespoons/day, oilseeds, fatty fish: sardines, mackerel... - 300 to 400 g/week. Recommended fat intake: 1 to 1.5 g/kg/day.
• Have your iron stores checked

During the month before the event, trace elements and vitamins to be in shape on race day:

• ERGYSPORT OLIGOMAX: 1 to 2 capful(s)/day diluted in 1 liter of water
• ERGYSPORT STIM: 1 to 2 capsule(s)/day at breakfast

Carbohydrate intake during the race to avoid fuel starvation:

• NATURAL BOOST fruit puree
• Energy bars BAR'ERGY seeds and BAR'ERGY multifruits

A breakfast before the effort, a snack of recovery, fast to prepare, digestible and effective:

• CREM'ERGY: chocolate cream with hazelnut chips to be prepared with 100 to 125 ml of water or vegetable drink and finished 1h30 before the effort