Nutrition Guide
Basic Nutrition Principles
Trail running is physically demanding. Proper nutrition affects performance, recovery, and safety.
Three-step rule:
- Before the race – top up energy (glycogen stores)
- During the race – fuel continuously (carbs + electrolytes)
- After the race – recovery (carbs + protein)
Pre-race – 24–48h
24–48h before start
- Increase carbohydrate intake: rice, pasta, potatoes, oats
- Avoid heavy or fatty foods
- Drink enough fluids (+0.5 L more than usual)
- Avoid alcohol
Goal: replenish glycogen stores
Evening before race
- Simple carb-rich meal: pasta with tomato sauce, rice with vegetables, potatoes
- Moderate protein: chicken, tofu
- Low fiber (avoid too much raw vegetables)
2–3h before start
- Light, high-carb meal:
✔ oats with banana
✔ rice pudding
✔ toast + honey
✔ white bread with jam - Drink 300–500 ml of fluids
Avoid: dairy, fatty foods, eggs, high fiber
During the race
The guidelines apply to distances of 17 km, 35 km, 64 km, and 108 km of the Obala Ultra Trail.
Hydration
- 0.4–0.8 L of fluids per hour (weather & body mass dependent)
- Include electrolytes (isotonic drink or electrolyte tablets)
Required:
✔ Drink before thirst
✔ Increase in heat
✔ reduce in cold, but drink regularly
Energy intake
The body can absorb:
- 60–90 g ogljikovih hidratov/h (gel, izotonik, banana, ploščice)
Priporočila po trasah:
17 km → 1–2 gels or 1 bar + water
35 km → 2–4 gels, 1 bar, isotonic drink
64 km → 3–6 gels, 1–2 bars, salt/electrolytes
108 km → 6–10 gels, solid food (bananas, savory pastry), electrolytes
Electrolytes (sodium, magnesium, potassium)
Important for heat, sweating, cramps:
- 300–600 mg sodium/hour
- 1–2 electrolyte tablets/hour (product dependent)
Cramps = usually electrolyte imbalance, not magnesium deficiency
What to carry?
- 2 × soft bottles (~1 L total)
- Gels, bars, carb mixes
- Salt/electrolyte tablets
- Solid food if >40 km
Post-race – 0–2h after finish
First 30 min – “anabolic window”
- 1–1.2 g carbs/kg body weight
- 20–30 g protein
Options:
✔ protein shake + banana
✔ isotonic drink + toast
✔ recovery drink
1–2h after race
- Warm meal: pasta, rice, potatoes + protein
- Fluids: 1–2 L in 2h
- Add electrolytes if heavily sweating
Common mistakes
- Drinking too late
- Insufficient electrolytes
- Low pre-race carb intake
- Too much fiber or new food
- Excess caffeine
- Trying new gels on race day
Quick checklist
Before:
- 24–48 h carbs + hydration
- last meal 2–3 h pre-start
During:
- 60–90 g carbs/h
- 0.4–0.8 L fluids/h
- electrolytes hourly
- eat & drink regularly
After:
- Recovery in 30 min
- warm meal within 2 h
- rehydrate
