Food

A successful sporting event results from the consideration of three basic principles:
• set a realistic goal,
• train regularly
• ... and have a balanced diet.

For an athlete, diet is as important as the weekly sessions. It not only helps reduce weight but also to nourish the body to help give it its full potential in competition.

The team Isostar offers nutritional protocol adapted to the different Mont-Blanc Marathon races format, as well as advices on eating in the days before the race.

80km mt blanc isostar

42km mt blanc isostar

23km mt blanc isostar

- Before the race:
Carbohydrates are the primary source of energy your body will use during the effort. Without them the "soft blow" inevitably happens. It is therefore important to maximize your carbohydrate reserves before exercise, which metaphorically returns to refuel your car before hitting the road. This carbohydrate load should ideally begin three days before the race.

In parallel to this, during the last 3 days before the race, your diet should be digestible, so poor in fat, sugar and alcohol. Hydration must also be monitored closely, with an intake of 2L 3L of water / day. All the more so as 1 gram of carbohydrates needs 3 grams of water to be stored.

J -3

The maximum carbohydrate load for a man matching 8-10g of carbs / day / kg body weight, up to 700g of carbohydrates for a 70kg man (remember that 200g of pasta = 150g of carbs )! On this basis, the following protocol is particularly adapted to maximize carbohydrate reserves before exercise:

- Protocol "Malto Carbo Loading" Isostar 3 pouches / day for 3 days before the race ==> 150g of carbs / day.

Protocole MaltoEasy to digest, low and very moisturizing sweet taste due to its low osmolarity, maltodextrin is a key ingredient in sports nutrition.
The consumption of Malto Carbo loading Isostar 3 days before the effort will bring 150g carbohydrates the equivalent to 200 grams of pasta.

- Increased intake of starchy foods in the daily diet: quinoa, pasta, rice, potatoes, white meat to ensure the protein intake.

H -3

- A whole Cake Energy, between 3 and 2 hours before the race.

Protocole Energy CakeEnergy Protocol Cake : L'Energy Cake is specifically formulated with isomaltulose, a carbohydrate compound consisting of a special blend of fructose and glucose, which gives it a progressive absorption and therefore a prolonged energy intake. A trail demand large energy reserves. Rich in carbohydrates, the Energy Cake enables you to consolidate your glycogen stores before departure. Eat it with a drink (preferably water) during your last meal, until 1:30 before departure.

- A can of Hydrate & Perform or a bottle of Fast Hydration spread over the hour prior to departure in order to hydrate and finalize the load energy.

Pole hydratationPole hydratation La Fast hydration drink, consumed at a rate of a few sips every quarter hour will improve energy stocks until departure, while moisturizing. The best ally for the last hour!

- During the race:
Throughout the race, the High Energy bars and Hydrate & Perform isotonic drink will be proposed at the feeding zones. However, it is important not to bet everything on these feeding zones and to study courses to provide its own nutritional regimen. Starting with accurate nutritional strategy in mind will manage all power throughout the race and avoid cravings, and tiredness.
It is therefore important to study the course before taking the start in order to identify the main challenges, and to organize his energy products eating based on it. A gel will be more effective if taken at the right time. Isostar offers so this exemplary course to illustrate what could be a "nutritional type plan". Hydration remains a key factor in the performance, so it is important to drink a few sips every 1/4 hour race.

 

- After the race:
Once the race done, it is important to focus on recovery. Undermined for many hours, the muscle fibers of your body deteriorated, and many micro tears injure your muscle tissues. To repair these fibers, it is essential to support your body with protein, basic tools of muscle synthesis. The other phase of recovery is to regenerate your reserves of glycogen, which were significantly stressed during this long term endurance exercise ..

Two Isostar products in the range are particularly suited to these needs. The Whey Protein, composed of 70% protein will help you rebuild your muscle fibers. The drink Reload After Sport will allow you in turn help you to regenerate your glycogen while providing 20% protein. Both products must be taken within 3 hours after exercise, to be in the metabolic window.

 Gamme Reload sans fond WHEY PROTEIN CHOCOLAT 570G