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Nutrition

Gels, bars, isotonic drinks and nutrition plans to perform at your best.

La nutrizione è la quarta disciplina del trail running, insieme ad allenamento, riposo e preparazione mentale. Non importa quante ore hai fatto in montagna: se la tua strategia di alimentazione fallisce, il corpo si spegne. Questa guida spiega cosa mangiare, quando e quanto, per tagliare il traguardo al meglio delle tue possibilità.

I 3 momenti chiave della nutrizione

Prima della gara (48-72 h): carico progressivo di carboidrati. Aumenta la quota di pasta, riso, pane e patate nei tuoi pasti abituali senza abbuffarti la sera prima. Il pasto pre-gara va fatto 3-4 ore prima della partenza, ricco di carboidrati e povero di fibre e grassi per evitare problemi di stomaco. Esempio: pane bianco con marmellata, una banana e caffè.

Durante la gara: il primo gel o la prima barretta vanno presi dopo 30 minuti di gara, non quando hai già fame. Da lì, ogni 30-45 minuti. Se aspetti la crisi di fame, è troppo tardi: il corpo impiega 15-20 minuti ad assorbire i carboidrati. Nelle ultra, alterna i gel al cibo solido per evitare la stanchezza del palato.

Dopo la gara (30-60 min): la finestra di recupero esiste davvero. Assumi 20-25 g di proteine insieme a 1 g/kg di peso corporeo di carboidrati entro la prima ora. Vanno benissimo un frullato di recupero, un panino con prosciutto e banana o uno yogurt con granola e frutta. Non aspettare di arrivare a casa.

Tipi di prodotto: cosa portare?

Gel energetici: il formato più pratico durante una gara. Forniscono 20-25 g di carboidrati a rapido assorbimento in una confezione minuscola. Ideali per sforzi ad alta intensità. Gli idrogel (come Maurten) si tollerano meglio senza acqua. I gel classici (GU, SiS) funzionano altrettanto bene ma vanno accompagnati da un sorso d'acqua.

Barrette energetiche: più sazianti di un gel perché richiedono masticazione. Forniscono 30-45 g di carboidrati e alcune includono proteine e grassi. Ideali per le salite lunghe e a bassa intensità delle ultra, dove lo stomaco tollera meglio i solidi. Scegli barrette morbide che puoi mangiare senza fermarti.

Bevande isotoniche: idratazione + elettroliti + carboidrati in un unico prodotto. Ideali da portare nelle soft flask per completare i gel. Cerca formule con sodio (>400 mg/L) ed evita quelle con troppo zucchero, che possono dare fastidio.

Sali elettrolitici: capsule o compresse effervescenti con sodio, potassio e magnesio. Fondamentali con il caldo o quando sudi molto. Non sostituiscono il cibo, lo completano. Una capsula ogni 45-60 minuti con il caldo è un'indicazione comune, ma ognuno suda in modo diverso: prova in allenamento.

Cibo vero: frutta secca, banana, datteri, patata lessa con sale, prosciutto crudo, formaggio, mini panini. Comune nelle ultra da 50 km in su, dove passare più di 10 ore solo a gel diventa insopportabile. I ristori di molte gare spagnole offrono cibo vero, ma non fare affidamento solo su quelli: porta con te un piano di riserva.

Quanti carboidrati all'ora?

La quantità di carboidrati di cui hai bisogno dipende dalla durata dello sforzo, non solo dalla distanza. Questi sono intervalli di riferimento basati sulle linee guida ISSN (International Society of Sports Nutrition):

  • Trail corto (< 21 km): 30-40 g/h. Di solito basta un gel ogni 40-45 minuti.
  • Maratona di montagna (42 km): 40-60 g/h. Due gel all'ora oppure un gel + una bevanda isotonica.
  • Ultra 50-80 km: 60-80 g/h. Combina gel, barrette e cibo vero. Alterna sapori dolci e salati.
  • Ultra 100 km+: 60-90 g/h. A queste durate serve un allenamento dell'intestino per tollerare assunzioni elevate. Esercitati nei lunghi con la stessa nutrizione che userai il giorno della gara.

Importante: assunzioni di carboidrati superiori a 60 g/h richiedono un allenamento sistematico dell'intestino. Parti da 40-50 g/h nei tuoi lunghi e aumenta gradualmente nel giro di settimane. L'intestino si adatta, ma ha bisogno di tempo.

Idratazione: quanto e cosa bere

La raccomandazione generale è di 400-800 ml all'ora, da adattare a temperatura, umidità e alla tua sudorazione individuale. Con il caldo (>25 °C) o nelle salite esposte al sole, punta alla parte alta dell'intervallo. Con il freddo o all'ombra, va bene quella bassa. Pesati prima e dopo un lungo allenamento per stimare quanti liquidi perdi.

Acqua o isotonica? Se prendi già gel e capsule di sali, l'acqua semplice va benissimo. Se preferisci meno prodotti, una bevanda isotonica copre idratazione + elettroliti + un po' di energia in un solo sorso. Molti corridori portano una soft flask con acqua e un'altra con isotonica. Nelle gare con ristori frequenti (ogni 8-12 km) puoi portare meno liquidi.

I 4 errori più comuni

1. Provare prodotti nuovi il giorno della gara. La regola d'oro della nutrizione sportiva: niente di nuovo il giorno della gara. Un gel che funziona per il tuo compagno di allenamento può rovinarti lo stomaco. Prova ogni prodotto in allenamento prima di portarlo in gara.

2. Cominciare a mangiare troppo tardi. Molti corridori aspettano di avere fame o di andare in crisi prima di prendere il primo gel. A quel punto sei già in un deficit difficile da recuperare. Parti a 30 minuti e mantieni il ritmo anche se ti senti bene.

3. Ignorare gli elettroliti con il caldo. Bere solo acqua per ore diluisce il sodio nel sangue (iponatriemia). Con il caldo o quando sudi molto, i sali non sono opzionali: sono essenziali. Se l'urina è trasparente e ti senti gonfio, probabilmente stai bevendo troppo e prendendo pochi sali.

4. Non allenare la nutrizione. I tuoi lunghi sono il laboratorio. Usali per testare gel, barrette, quantità e tempistiche. Allena l'intestino come alleni le gambe. I corridori che provano il piano nutrizionale in allenamento hanno il 30-40% in meno di problemi gastrointestinali il giorno della gara.

Nutrizione stimata per gara

Stima indicativa del fabbisogno nutrizionale per la distanza più lunga di ogni gara che copriamo.

GaraDist. maxD+Carboidrati/h
Tor des Géants330 km24.000 m60–90 g/h
360º The Challenge Gran Canaria260 km13.000 m60–90 g/h
WOP Challenge Bilbao-Bizkaia224 km5000 m60–90 g/h
L'Infernal Trail des Vosges205 km10.000 m60–90 g/h
Topo Athletic Bibracte Ultra-Trail185 km5500 m60–90 g/h
Trail Menorca Camí de Cavalls185 km3500 m60–90 g/h
Grand Raid de La Réunion180 km10.200 m60–90 g/h
Ultra Tour des 4 Massifs176 km11.590 m60–90 g/h
UTMB Mont-Blanc174 km10.000 m60–90 g/h
El Privilegio174 km2500 m60–90 g/h
Mongolia Trail Run170 km3800 m60–90 g/h
Nice Côte d'Azur by UTMB168 km9000 m60–90 g/h
Zugspitz Ultratrail by UTMB167 km8205 m60–90 g/h
Ultra Trail Gran Vuelta al Valle del Genal167 km7500 m60–90 g/h
Hochwald Ultratrail (HoWUT)166 km0 m60–90 g/h
HOKA Val d'Aran by UTMB163 km10.000 m60–90 g/h
UltraMediterrània162 km8050 m60–90 g/h
Grand Raid des Cathares161 km7000 m60–90 g/h
SaintéLyon160 km4200 m60–90 g/h
Grand Raid des Pyrénées160 km10.000 m60–90 g/h
100 Millas Sierras del Bandolero160 km6055 m60–90 g/h
L'Échappée Belle152 km11.390 m60–90 g/h
Desafío Torico140 km7000 m60–90 g/h
Travessa Trail140 km0 m60–90 g/h
Trail du Saint-Jacques by UTMB139 km6000 m60–90 g/h
Mallorca by UTMB138 km5350 m60–90 g/h
Transgrancanaria128 km7500 m60–90 g/h
Grand Raid Ventoux by UTMB125 km5700 m60–90 g/h
Costa Brava Stage Run125 km4820 m60–90 g/h
EcoTrail Paris120 km2000 m60–90 g/h
Les 40 Bosses120 km5500 m60–90 g/h
Lavaredo Ultra Trail120 km5800 m60–90 g/h
S1 Trail La Corsa della Bora116.2 km3930 m60–90 g/h
Restonica Trail by UTMB110 km7200 m60–90 g/h
Tenerife by UTMB110 km6250 m60–90 g/h
Los 10.000 del Soplao110 km5600 m60–90 g/h
Leguas de la Alpujarra106 km5300 m60–90 g/h
Penyagolosa Trails106 km5600 m60–90 g/h
Gran Trail Trangoworld Aneto-Posets105 km6760 m60–90 g/h
Gran Trail de Peñalara104 km5100 m60–90 g/h
RunThrough Ultra Trail Girona103 km2881 m60–90 g/h
Los 102 de la Comarca102 km937 m60–90 g/h
Costa Blanca Trails102 km6020 m60–90 g/h
Maxi-Race Annecy101 km5400 m60–90 g/h
101 Kilómetros en 24 Horas de La Legión101 km2819 m60–90 g/h
LOWA Ultratrail Fränkische Schweiz100 km3930 m60–90 g/h
Festival des Templiers100 km4309 m60–90 g/h
Garda Trentino Trail100 km5000 m60–90 g/h
Ultra Sierra Nevada100 km6200 m60–90 g/h
Canfranc-Canfranc100 km8848 m60–90 g/h
Brama Stage Run100 km6100 m60–90 g/h
Increïble Trail100 km0 m60–90 g/h
Ultra Pirineu100 km6400 m60–90 g/h
Ultra 100K Sierra de Gata100 km5436 m60–90 g/h
Ultra de los Castillos100 km2150 m60–90 g/h
90K Camino de la Cruz91 km2500 m60–90 g/h
Marathon du Mont-Blanc88 km5500 m60–90 g/h
OTSO Travessa d'Encamp84 km5760 m60–90 g/h
Ultra-Trail du Vercors84 km4250 m60–90 g/h
Riaño Trail Run84 km5500 m60–90 g/h
Festival Cavalls del Vent84 km5600 m60–90 g/h
Ultra-Trail Guara Somontano82 km4700 m60–90 g/h
Brocken-Challenge80 km1900 m60–90 g/h
Trail Valle de Tena80 km6820 m60–90 g/h
Ultra Montseny80 km4868 m60–90 g/h
Festival des Hospitaliers75 km3977 m60–90 g/h
SachsenTrail74 km1920 m60–90 g/h
Travesera Picos de Europa74 km6560 m60–90 g/h
GutsMuths-Rennsteiglauf73.9 km1874 m60–90 g/h
3 Días Trail Ibiza73.5 km3200 m60–90 g/h
Transvulcania73 km4350 m60–90 g/h
Amer Mallorca 5000 Skyrunning72 km5000 m60–90 g/h
La Desértica71 km1632 m60–90 g/h
Ultra Trail Gredos71 km2322 m60–90 g/h
Falcotrail71 km3600 m60–90 g/h
Reventón Trail70.5 km4079 m60–90 g/h
MOUNTAINMAN Nesselwang70 km3900 m60–90 g/h
Ultra Trail Bosques del Sur70 km3700 m60–90 g/h
Ultra Trail Moncayo70 km3850 m60–90 g/h
EDP DesafiOSOmiedo70 km8000 m60–90 g/h
GTPE Picos de Europa70 km5300 m60–90 g/h
Ultra Trail Anillo Minero70 km3000 m60–90 g/h
Allgäu Panorama Marathon69 km3200 m60–90 g/h
Doñana Trail Marathon68 km280 m60–90 g/h
ElCid TrailXtrem67.5 km0 m60–90 g/h
Unique Trail Lanzarote67 km0 m60–90 g/h
Marbella Epic Trail65.89 km5068 m60–90 g/h
Sierra Cazorla Trails65 km3750 m60–90 g/h
Ultra Montaña Palentina65 km4500 m60–90 g/h
Siyasa Gran Trail65 km3100 m60–90 g/h
Domusa Teknik 40 MLK65 km2950 m60–90 g/h
Ultra Trail Muntanyes Costa Daurada64 km3000 m60–90 g/h
Trail des Passerelles du Monteynard63 km3100 m60–90 g/h
Ultra Trail Serra de Montsant63 km3470 m60–90 g/h
La Picón Castro62.5 km2800 m60–90 g/h
Ultra Trail Sierra de Aracena62 km2800 m60–90 g/h
Carrera x Montaña Sierra de Chiva61 km3150 m60–90 g/h
Alb Marathon Schwäbisch Gmünd60 km1800 m60–90 g/h
Madeloc Skytrail60 km2800 m60–90 g/h
Trail Guzmán el Bueno60 km0 m60–90 g/h
Trail Torres del Foc60 km2449 m60–90 g/h
Ultra Trail Lago d'Orta58 km3653 m60–90 g/h
Kangas Mountain58 km3500 m60–90 g/h
Ultra Penedès55 km2500 m60–90 g/h
U.Trail Lamer Winkel54 km2600 m60–90 g/h
Trencacims Pauls54 km2450 m60–90 g/h
Rursee-Marathon52 km540 m60–90 g/h
Trofeo Kima52 km4200 m60–90 g/h
Desafío Ultra El Cainejo52 km5500 m60–90 g/h
Montanejos Trail52 km2434 m60–90 g/h
Cuna de la Legión50.5 km2250 m60–90 g/h
Trail 2 Heaven50.4 km2950 m60–90 g/h
CMG Transgavarres50.3 km1600 m60–90 g/h
Trail des Aiguilles Rouges50 km3700 m60–90 g/h
La Pretoriana50 km300 m60–90 g/h
Trail Turdetania50 km1750 m60–90 g/h
Ultra Trail Torla-Ordesa50 km4100 m60–90 g/h
Quiroga Trail Challenge50 km2800 m60–90 g/h
Muntanyes de Prades Epic Trail49 km2500 m60–90 g/h
Ibiza Trail Maratón Festival48 km1600 m60–90 g/h
Trail Ribeira Sacra48 km3450 m60–90 g/h
V Trail Nieva de Cameros47 km2350 m60–90 g/h
Rosengarten Schlern Sky Marathon46 km3000 m60–90 g/h
Traveserina Picos de Europa46 km3160 m60–90 g/h
Trail dels Fars46 km0 m60–90 g/h
Isasa Trail Xtrem46 km2600 m60–90 g/h
Caras Nortes Skyrace45 km2300 m60–90 g/h
La Osera45 km2300 m60–90 g/h
El Putu Trail del Bisaura45 km2800 m60–90 g/h
Jurramendi 36045 km2400 m60–90 g/h
Kaxtrail45 km3000 m60–90 g/h
RunThrough Trails Berchtesgaden44 km2200 m60–90 g/h
Maratón Alpino Madrileño44 km2500 m60–90 g/h
Galatzó Trail43 km2237 m60–90 g/h
Trail Vielha-Molières 301043 km4200 m60–90 g/h
Trail de la Primavera43 km1700 m60–90 g/h
Trail Solidari Ciutat d'Alcoi43 km2200 m60–90 g/h
Trail das Bestas43 km2100 m60–90 g/h
Trail Laxe dos Bolos43 km2300 m60–90 g/h
Basajaun Trail Race43 km2550 m60–90 g/h
Mañaritik Atxetara43 km3900 m60–90 g/h
Haría Titán42.5 km2181 m60–90 g/h
Marató dels Dements42.5 km3808 m60–90 g/h
Sherry Maratón42.2 km552 m60–90 g/h
Schwarzwald-Marathon42.195 km620 m60–90 g/h
10 Teiche Marathon Hahnenklee42.195 km1014 m60–90 g/h
Harz-Gebirgslauf (Brocken-Marathon)42.195 km1200 m60–90 g/h
Gran Trail dell'Etna42 km1960 m60–90 g/h
Maratón Sierra de Mijas42 km2300 m60–90 g/h
Berrea Trail Race42 km1500 m60–90 g/h
Trail Minero Santa Bárbara42 km5650 m60–90 g/h
XtremeLagos42 km6000 m60–90 g/h
Tamadaba Trail42 km2400 m60–90 g/h
Garmin Epic Trail Vall de Boí42 km2800 m60–90 g/h
La Pota Roja Cervelló42 km1900 m60–90 g/h
Pedraforca Xtrail42 km2600 m60–90 g/h
Trail Refugis de Pedra42 km2500 m60–90 g/h
Marimurumendi Marathon42 km1700 m60–90 g/h
Zegama-Aizkorri42 km2736 m60–90 g/h
Marató de Muntanya de Catalunya41.14 km1900 m60–90 g/h
Trail Montroig41 km2300 m60–90 g/h
Pujada a la Penya Migjorn41 km2030 m60–90 g/h
Almijara Trail40 km2000 m60–90 g/h
Tiñosa Trail40 km2400 m60–90 g/h
Trail Las Palomas39 km2300 m60–90 g/h
Desafío Urbión37 km2600 m60–90 g/h
Trail Zoquetes36 km1700 m60–90 g/h
Peña Prieta SkyRace36 km2600 m60–90 g/h
Trails de Sorède35 km2000 m60–90 g/h
Trail Valle de Samuño35 km2200 m60–90 g/h
Pujada als Plans35 km1500 m60–90 g/h
Trail Picos de la Demanda35 km2300 m60–90 g/h
GR 322 Nafarroa Xtrem35 km1800 m60–90 g/h
Trail Loja - Abades Stone Race34.92 km4038 m60–90 g/h
Itxinan Barrena34 km2000 m60–90 g/h
Trail de Noël d'Ollioules33 km2250 m60–90 g/h
Quebrapates Peñamea33 km2225 m60–90 g/h
Arganza Trail — Cañón del Río Lobos33 km1900 m60–90 g/h
CxM Cañón do Sil33 km1150 m60–90 g/h
Trail Heróica Sacra33 km1800 m60–90 g/h
Urduñako Mendi Lasterketa33 km1750 m60–90 g/h
Ruta de las Canteras Murcia Trail32.5 km1150 m60–90 g/h
Subida a Tágara32 km2029 m60–90 g/h
Trail Castell de Serra32 km2300 m60–90 g/h
Camille Extreme32 km2044 m60–90 g/h
Gorbeia Suzien32 km2400 m60–90 g/h
Hermannslauf31.1 km515 m60–90 g/h
Sobrescobio Redes Trail31 km2100 m60–90 g/h
Roures Montblanc31 km1400 m60–90 g/h
Tap Trail Cassà de la Selva31 km1200 m60–90 g/h
Calamorro Skyrace30 km2200 m60–90 g/h
Carreña Trail30 km1800 m60–90 g/h
Anaga Maratón30 km2055 m60–90 g/h
Gomera Paradise Trail30 km2536 m60–90 g/h
Vandekames30 km1256 m60–90 g/h
Irati Trail30 km2000 m60–90 g/h
Etxebarri Xtreme30 km1494 m60–90 g/h
Trail Fuentealta Vilaflor29.2 km0 m60–90 g/h
Subbética Trail29 km1400 m60–90 g/h
Desafío Cucón - Montes de Fuencaliente29 km1400 m60–90 g/h
Burriac Xtrem29 km1457 m60–90 g/h
Trail Trans Serra da Groba29 km1000 m60–90 g/h
Cross de Las Dehesas29 km1900 m60–90 g/h
XIII Trail La Cebrera28 km1400 m60–90 g/h
Trail Trincheras XYZ28 km0 m60–90 g/h
Mitxarro Bira27.5 km1775 m60–90 g/h
Trail du Cap Sicié27 km1000 m60–90 g/h
Desafío Las Reliquias27 km1590 m60–90 g/h
XIII Trail Villacabra27 km1200 m60–90 g/h
Tramuntanya Winter27 km800 m60–90 g/h
Granuja Xtreme27 km1500 m60–90 g/h
Txulato Trail Zambrana26.75 km1019 m60–90 g/h
Rab GaPa Trail26 km1050 m60–90 g/h
Trail Gijón26 km0 m60–90 g/h
Zenagas Trail26 km1300 m60–90 g/h
Imperial Tarraco Trail26 km600 m60–90 g/h
Marxa Castells Altafulla - Baix Gaià26 km0 m60–90 g/h
Carrera por Montaña Garganta de los Infiernos26 km1500 m60–90 g/h
Trail Cova da Bruxa26 km1600 m60–90 g/h
Haro Wine Trail26 km1100 m60–90 g/h
Cross de Cuerda Larga26 km1500 m60–90 g/h
El Valle Trail26 km1600 m60–90 g/h
Lakuntza-Aralar Mendi Lasterketa26 km1200 m60–90 g/h
Aldapegora Mendi Trail26 km1700 m60–90 g/h
Vitoria-Gasteiz Trail26 km1300 m60–90 g/h
Chilegua Trail25.3 km1014 m60–90 g/h
Full Moon Trail25.1 km750 m60–90 g/h
CxM Paso del Onso25 km750 m60–90 g/h
Trail Siero25 km1050 m60–90 g/h
Trail Villa de la Sidra – Les Praeres25 km1200 m60–90 g/h
Cursa Camí Reial25 km400 m60–90 g/h
Mazucator Sky25 km1700 m60–90 g/h
Santa Cruz Extreme25 km1460 m60–90 g/h
Petaca Trail25 km1200 m60–90 g/h
CxM Miranda de Ebro25 km750 m60–90 g/h
La Adrada Trail25 km1850 m60–90 g/h
Volta Peramola25 km1613 m60–90 g/h
Onil Trails25 km1300 m60–90 g/h
Arnedillo Trail25 km1584 m60–90 g/h
CxM Alhama Trail25 km1350 m60–90 g/h
Cross de la Pedriza25 km1600 m60–90 g/h
Axari Trail25 km1550 m60–90 g/h
Etxtrail25 km1480 m60–90 g/h
Trail Canillas de Albaida24.5 km1450 m60–90 g/h
Trail Duende Martinico24.5 km850 m60–90 g/h
Haritzen Mendi Lasterketa24.25 km1650 m60–90 g/h
X CxM Sierro24 km1100 m60–90 g/h
Trail Mularroya24 km797 m60–90 g/h
Entremontañas Paralelo 2824 km1185 m60–90 g/h
Night Trail Duesaigües24 km1123 m60–90 g/h
Atzavares Trail24 km0 m60–90 g/h
Anguiano Trail24 km1500 m60–90 g/h
Cross de los 3 Refugios24 km1700 m60–90 g/h
Betagarri Trail24 km1050 m60–90 g/h
Flysch Trail Zumaia24 km1007 m60–90 g/h
CxM Trabuco Trail23.5 km1500 m60–90 g/h
Trail Tierras Pésicas23.5 km2800 m60–90 g/h
Korosti Trail23.4 km1400 m60–90 g/h
CxM Alfarnat Trail23 km1450 m60–90 g/h
XIII CxM Faraján23 km1323 m60–90 g/h
VIII Trail El Calvario del Dragón23 km1100 m60–90 g/h
Carrera por Montaña Serra del Coto23 km0 m60–90 g/h
Trail Covatelles23 km1000 m60–90 g/h
Trail de Bocairent23 km0 m60–90 g/h
Valcorchero Extreme Trail23 km1100 m60–90 g/h
Trail Arróniz23 km1300 m60–90 g/h
Camí dels Bandolers22.7 km0 m60–90 g/h
Aloñako Igoera22.6 km1868 m60–90 g/h
XIII Suarías Blincapeñas22.5 km1850 m60–90 g/h
Trail L'Albiol22.2 km906 m60–90 g/h
II CxM Villa de Félix22 km950 m60–90 g/h
Argente Trail Race22 km500 m60–90 g/h
Tastavins Trail22 km650 m60–90 g/h
Trail Aragón Sur22 km650 m60–90 g/h
VII Trail del Tamburieḷḷo22 km1200 m60–90 g/h
Vertical Hermano Pedro22 km0 m60–90 g/h
Trail Cabo de Ajo22 km800 m60–90 g/h
III Cebollera Trail22 km1100 m60–90 g/h
C.T.T. Trail22 km0 m60–90 g/h
Cursa i Caminada Bràfim - Ermita de Loreto22 km595 m60–90 g/h
Cursa de l'Alba22 km1200 m60–90 g/h
Mitja Marató Ocaive22 km0 m60–90 g/h
Trail de Moixent22 km1100 m60–90 g/h
Trail Serra d'Oltà · Calp22 km1100 m60–90 g/h
TRAMUVA · Trail Muntanya de Vallada22 km1260 m60–90 g/h
Aramotz Mendi Lasterketa22 km1300 m60–90 g/h
Arrasate-Udalatx Mendi Lasterketa22 km1400 m60–90 g/h
Trail Tierra de Ibias21.9 km1300 m60–90 g/h
Media Maratón de Montaña de Bera21.81 km1376 m60–90 g/h
Alto Rey Trail21.7 km1082 m60–90 g/h
Modúver Trail Xeresa21.64 km1264 m60–90 g/h
Trail Senglars · La Mola Extrem21.64 km1264 m60–90 g/h
Berroeta Mendi Maratoi Erdia21.6 km1274 m60–90 g/h
Cursa de Nadal – Trail Colldejou21.5 km1385 m60–90 g/h
X CxM Deportes Parra Hervás21.5 km1205 m60–90 g/h
Media Maratón Roncesvalles-Zubiri21.3 km314 m60–90 g/h
Burriac ATAC!21.25 km851 m60–90 g/h
Formentera Trail 21.121.1 km0 m60–90 g/h
La Sportiva Sauerland TrailRun21 km0 m60–90 g/h
XI Carrera del Espárrago 5121 km0 m60–90 g/h
CxM El Fuerte de Frigiliana21 km1200 m60–90 g/h
IV CxM Silvia Lara21 km1291 m60–90 g/h
CxM Villa de Casares21 km1094 m60–90 g/h
Geoparque Trail Fonelas21 km0 m60–90 g/h
Paleotrail Loarre21 km1000 m60–90 g/h
Trail Montañas del Aranda – Brea de Aragón21 km1175 m60–90 g/h
Trail de Ubiña21 km1300 m60–90 g/h
Trail del Infiernu21 km700 m60–90 g/h
Trail Desafío del Carbón - Urbiés21 km1360 m60–90 g/h
Trail Almendros y Volcanes21 km0 m60–90 g/h
Trail La Grajera21 km1400 m60–90 g/h
Gualba Trail21 km1300 m60–90 g/h
Trail Les Ermites21 km1255 m60–90 g/h
Xtrail Series Run Òrrius21 km800 m60–90 g/h
Bèrnia Moscatell Trail21 km1150 m60–90 g/h
Cursa Tombatossals21 km0 m60–90 g/h
Trail Castellnovo21 km850 m60–90 g/h
Trail de Buñol21 km1100 m60–90 g/h
Trail Dos Aguas – Subida al Pico del Ave21 km1250 m60–90 g/h
XVII CxM Carrera Pencona21 km1200 m60–90 g/h
I Trail Desfiladero del Ruecas21 km1050 m60–90 g/h
Trail de Arcos21 km1600 m60–90 g/h
Trail do Xurés21 km580 m60–90 g/h
Trail Vila de Cuntis21 km1100 m60–90 g/h
Trail Las RozasRun21 km340 m60–90 g/h
Juan Migueliz Leyre Trail21 km1400 m60–90 g/h
La Cizur Gares I Trail21 km480 m60–90 g/h
Triku Trail21 km1300 m60–90 g/h
Urdazubiko Kontrabandisten Lasterketa21 km1200 m60–90 g/h
Xtreme Higa de Monreal21 km1145 m60–90 g/h
Eltxo Trail21 km0 m60–90 g/h
Izki Trail21 km750 m60–90 g/h
Sorginen Lasterketa21 km1700 m60–90 g/h
X Trail de Jalance20.5 km1183 m60–90 g/h
Mansolea Trail20 km900 m60–90 g/h
Trail Indiano20 km900 m60–90 g/h
Desafío Galayos 202620 km1200 m60–90 g/h
Desafío Trail Templario20 km0 m30–60 g/h
Cursa Trail La Riera de Gaià20 km0 m30–60 g/h
Gegant de Pedra20 km0 m30–60 g/h
Pego Trail20 km0 m30–60 g/h
IX Trail Anna20 km750 m60–90 g/h
Trail Chóvar20 km1350 m60–90 g/h
Foncea Trail20 km820 m60–90 g/h
Trail Mina de la Plata de Bustarviejo20 km1150 m60–90 g/h
Bizkaia Kopa Trail · Larrabetzu20 km0 m30–60 g/h
Bizkaia Kopa Trail · Zamudio20 km0 m30–60 g/h
Trail Virgen del Yugo19.67 km493 m60–90 g/h
Trail de la Castaña19 km1000 m60–90 g/h
XXVI Pujada al Montcabrer19 km977 m60–90 g/h
Rebecos Trail18.6 km614 m60–90 g/h
Peón Trail18 km900 m60–90 g/h
Pico Cueto Relevos Trail18 km750 m60–90 g/h
Historic Trail Calafell18 km0 m30–60 g/h
Txara Trail18 km0 m30–60 g/h
Drei Zinnen Alpine Run17.9 km1354 m60–90 g/h
Trail Buciero Escal17.9 km1028 m60–90 g/h
III Trail Nocturno Cabeço d'Or17.57 km850 m60–90 g/h
B2H Trail17.4 km1000 m60–90 g/h
Trail des Gaulois17 km877 m60–90 g/h
III Alustante Trail de las Hojas Rojas17 km517 m30–60 g/h
Cursa Mar i Murtra17 km0 m30–60 g/h
Cursa Ibérica Figueroles17 km800 m60–90 g/h
Peña Roya Trail17 km420 m30–60 g/h
II Lodosa Trail16 km600 m30–60 g/h
Carrera Jarindo Albertia16 km605 m30–60 g/h
Trail d'Annonay15 km440 m30–60 g/h
Ardisana Trail15 km1000 m60–90 g/h
Cross Trail La Triásica15 km400 m30–60 g/h
Cursa de la Ratafia15 km550 m30–60 g/h
VII Trail e Andaina Ribeiras do Tambre15 km400 m30–60 g/h
Crono Asperillas14.5 km740 m30–60 g/h
Trail La Cangrexa14 km650 m30–60 g/h
Trail La Degollada de Candamo14 km850 m30–60 g/h
Pujada al Castell d'Alaró14 km744 m30–60 g/h
Trail Santuario de Consolación14 km370 m30–60 g/h
Carrera de montaña de Aoiz14 km800 m30–60 g/h
Trail El Mazucu Rebulle13.6 km950 m30–60 g/h
Trail Salas – Virgen del Viso13.6 km890 m30–60 g/h
Trail Tahal13.5 km800 m30–60 g/h
Cursarroca12.83 km0 m30–60 g/h
La Esquilaera – Puertu de Ruenes12 km1200 m30–60 g/h
Carrera de Montaña Picu Turbina12 km1100 m30–60 g/h
Trail La Pomar12 km650 m30–60 g/h
Loiu 500 Trail12 km339 m30–60 g/h
II Embún Monster Trail11 km600 m30–60 g/h
Trail Popular d'Hivern de Sant Climent11 km465 m30–60 g/h
XII Cross El Arriero11 km333 m30–60 g/h
Iturbero Trail10.5 km550 m30–60 g/h
Cross Internacional de Atapuerca10 km150 m30–60 g/h
X Villablino Trail10 km550 m30–60 g/h
Mendira Joan-Etorria10 km570 m30–60 g/h
VIII Anfibios Trail Anna9 km160 m30–60 g/h
XXVIII Pujada a la Mola8.6 km190 m30–60 g/h
Abeduriu Trail Nocturna8 km450 m30–60 g/h
Tenerguera Trail8 km0 m30–60 g/h
Kilómetro Vertical de la Barranca7.3 km1010 m30–60 g/h
Larreak Bizirik Cross Nocturno6 km150 m30–60 g/h
Kilómetro Vertical Media Legua Gruesa5 km900 m30–60 g/h
Subida a las Antenas5 km700 m30–60 g/h
Neveros Vertical5 km1000 m30–60 g/h
Uharte-Arakil Beriain Km Bertikala5 km1023 m30–60 g/h
Anboto KB5 km1092 m30–60 g/h
Kilómetro Vertical Aznaitín 3603 km940 m30–60 g/h
KM Vertical Fuente Dé2.6 km972 m30–60 g/h

* Stime basate su un passo medio di ~7 km/h + penalità per il dislivello. Il numero di gel presuppone 22 g di carboidrati per gel. I valori reali dipendono dal tuo passo, peso, temperatura e tolleranza individuale. Ogni gara include consigli specifici nel suo Pack 360.

Pronto a pianificare la tua nutrizione?

Esplora il Pack 360 di qualsiasi gara per vedere consigli nutrizionali specifici in base a terreno, distanza e condizioni previste. Oppure usa il pianificatore per organizzare tutta la stagione.

Trova garePianificatore di stagione

Prodotti consigliati

226ERS Isotonic Drink

226ERS

226ERS Isotonic Drink

Isotonic powder drink from the Spanish brand 226ERS. Provides carbohydrates, electrolytes and minerals to maintain hydration during exercise. Formula with amylopectin for fast absorption without digestive discomfort.

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226ERS Recovery Drink

226ERS

226ERS Recovery Drink

Muscle recovery shake from Spanish brand 226ERS. Formula with whey protein, amylopectin, amino acids (including glutamine and BCAAs) and minerals. Carb-to-protein ratio optimised for the post-exercise window. Good taste and digestive tolerance.

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226ERS Salts Electrolytes

226ERS

226ERS Salts Electrolytes

Mineral salt capsules with 141 mg of sodium, plus potassium, magnesium, calcium and chloride. A gentle dose for moderate sweating or to top up gels and drinks that already contain sodium. Zero calories, gluten-free and vegan.

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226ERS Sub9 Pro Salts Electrolytes

226ERS

226ERS Sub9 Pro Salts Electrolytes

The caffeinated version of Sub9 Salts: 250 mg of sodium and 40 mg of caffeine per capsule, plus potassium, magnesium and ginger. Made for the final stretch of an ultra, when you need to replace salts and get a lift without opening another caffeine gel.

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226ERS Sub9 Salts Electrolytes

226ERS

226ERS Sub9 Salts Electrolytes

Mineral salt capsules with 250 mg of sodium each, plus potassium, magnesium and ginger extract for better digestive tolerance. The highest sodium per capsule from Spain's benchmark endurance brand. Zero calories: you replace salts without touching your gel plan.

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Gourmet Latino Guava Sandwich

Gourmet Latino

Gourmet Latino Guava Sandwich

Natural guava bar in individual 26 g format. High in vitamin C and fast-absorbing carbohydrates. Solid texture with easy-open wrapper, perfect for carrying during races. Intense sweet flavor that delivers immediate energy without needing water.

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Guillermo Dried Banana Chips

Guillermo

Guillermo Dried Banana Chips

100% natural dried banana chips. Crunchy, lightweight with good carbohydrate and potassium content. 2 kg bag format to refill individual pouches. Easy to eat while running without much chewing.

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Clif Bar Original Energy Bar

Clif Bar

Clif Bar Original Energy Bar

Energy bar with 40 g of carbohydrates and 10 g of protein. Organic ingredients and natural flavours. Dense texture, ideal for aid stations or calmer sections. One of the most popular bars in trail running.

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Crown Sport Nutrition 3:1 Recovery+

Crown Sport Nutrition

Crown Sport Nutrition 3:1 Recovery+

Muscle recovery drink based on whey isolate protein with a 3:1 carbohydrate-to-protein ratio, enriched with L-Leucine and L-Glutamine. Informed Sport certified and with no added allergens. 750 g format, watermelon flavour.

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Crown Sport Nutrition Pro Salt Caps

Crown Sport Nutrition

Crown Sport Nutrition Pro Salt Caps

Salt capsules with 310 mg of sodium each, the highest solid-format dose in the comparison. Highly absorbable salts, with potassium, magnesium and chloride, and Informed-Sport anti-doping certification: the pick for licensed athletes and for heavy sweaters who want to manage fewer capsules per hour. 60-capsule bottle.

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Dorimed Medjool Dates

Dorimed

Dorimed Medjool Dates

Palestinian Medjool dates, large and juicy. Each one delivers around 18 g of carbohydrates in a very compact format. Soft texture, easy to chew and with extremely high caloric density. The classic choice among runners looking for natural alternatives to gels.

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Sugar-Free Keto Electrolytes (180 Tablets)

Genérico

Sugar-Free Keto Electrolytes (180 Tablets)

Sugar-free, vegan electrolyte tablets with a blend of sodium, potassium, magnesium and calcium (1,860 mg of electrolytes per serving). Designed for a ketogenic diet and daily use, they also work to replace salts on long training runs. 180-count bottle: the cheapest per dose in the comparison.

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FullGas Maltodextrina 1kg

FullGas

FullGas Maltodextrina 1kg

Pure fast-absorbing maltodextrin powder, 1 kg. The carbohydrate base for making your own energy gel at home: mixed with fructose in a 2:1 ratio and water, it matches a commercial gel's carb load at a fraction of the cost per serving.

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GU Energy Gel Original

GU

GU Energy Gel Original

Energy gel with 100 calories and 21 g of carbohydrates per sachet. Blend of maltodextrin and fructose for optimal absorption. Includes amino acids and electrolytes. The most widely used gel in ultras around the world.

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Magnesium Bisglycinate - Natural Elements

Natural Elements

Magnesium Bisglycinate - Natural Elements

High bioavailability magnesium bisglycinate. 240 capsules (4-month supply), 155mg elemental magnesium per capsule. Chelated form with better absorption and no digestive discomfort. Ideal for muscle relaxation and post-race sleep quality.

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Maurten Gel 100

Maurten

Maurten Gel 100

Hydrogel gel with 25 g of carbohydrates. The hydrogel technology encapsulates carbohydrates for absorption without gastric discomfort. Neutral flavour, no artificial sweeteners. Used by elite runners in marathon and ultra.

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La Membrillera Artisan Quince Paste

La Membrillera

La Membrillera Artisan Quince Paste

Artisan quince paste in a 500 g tin. Firm texture ideal for cutting into cubes and carrying in small bags. Around 18 g of carbohydrates per 30 g serving. Natural sweet flavour, compact and heat-resistant. Spanish gourmet product with no preservatives.

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Propol-mel Honey Sticks

Propol-mel

Propol-mel Honey Sticks

Single-dose pure polyfloral honey sticks. Open with your teeth and take like a liquid gel, but 100% natural. Fast carbohydrate absorption with no artificial ingredients. Compact format ideal for carrying in your vest.

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Mundo Feliz Organic Dried Apricots

Mundo Feliz

Mundo Feliz Organic Dried Apricots

Organic dried apricots in a 500 g bag. Around 10 g of carbohydrates per piece with natural potassium that helps prevent cramps. Lightweight, do not melt and need no wrapping. Organic certification.

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PowerBar Energize Original

PowerBar

PowerBar Energize Original

Energy bar with 45 g of carbohydrates per unit. Blend of fast- and slow-absorbing carbohydrates for sustained energy. Chewy texture, ideal for climbs where you can eat calmly.

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Powerbar Recovery Regeneration Drink

Powerbar

Powerbar Recovery Regeneration Drink

Powdered recovery drink designed for post-training and during long races. Combines carbohydrates and protein to replenish glycogen and support muscle repair. 1210 g format, chocolate flavour.

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Precision Fuel & Hydration PH 1500

Precision Fuel & Hydration

Precision Fuel & Hydration PH 1500

Effervescent tablets with 1500 mg of sodium per litre. For heavy sweaters or hot conditions. No calories or carbohydrates, only electrolytes. Ideal to combine with gels or bars.

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Santa Madre Unusual Fuel 100CHO With Caffeine

Santa Madre

Santa Madre Unusual Fuel 100CHO With Caffeine

High-density liquid fuel with 100 g of carbohydrates in a 1:1 glucose:fructose ratio plus caffeine, in a 106 g format. Designed for high-intensity ultras and demanding carbohydrate-per-hour strategies, lemon flavour. A Spanish alternative to Maurten Gel 160 for those seeking maximum energy density in a single format.

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Santa Madre Unusual Gel 45CHO Caffeine Free

Santa Madre

Santa Madre Unusual Gel 45CHO Caffeine Free

Spanish energy gel with a liquid (not gelatinous) texture and 45 g of carbohydrates in a 1:1 glucose:fructose ratio, designed for 90 g+ per hour strategies. Caffeine-free, neutral and fresh flavour. A domestic alternative to high-density carbohydrate gels such as Maurten 160.

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Scientiffic Nutrition Recovery

Scientiffic Nutrition

Scientiffic Nutrition Recovery

Post-workout drink for fast muscle recovery, with carbohydrates and hydrolysed and isolated whey protein. 1 kg format, strawberry-kiwi flavour, good quantity-to-price ratio for frequent use.

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SiS GO Isotonic Energy Gel

Science in Sport

SiS GO Isotonic Energy Gel

Isotonic gel that does not need water to be consumed. 22 g of carbohydrates per sachet. Light formulation that is easy to digest during intense exercise. Very popular in cycling and trail running.

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Sosa Fructose Powder 1 kg

Sosa

Sosa Fructose Powder 1 kg

Fructose powder, 1 kg. Combined with maltodextrin at a 2:1 ratio (malto:fructose), it's the standard blend used in commercial energy gel formulation to maximize hourly carbohydrate absorption without overloading the stomach.

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Victory Endurance Salt Caps

Victory Endurance

Victory Endurance Salt Caps

Mineral salt capsules with a very complete profile: sodium and potassium as the base, plus chloride, calcium, iron, magnesium, iodine, copper, manganese and selenium, with an added dose of vitamins D and B1. Moderate sodium per capsule (around 225 mg, roughly 450 mg per 2-capsule serving). Large 90-capsule bottle to cover the whole hot season.

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Victory Endurance Total Recovery

Victory Endurance

Victory Endurance Total Recovery

Powdered post-workout recovery drink with carbohydrates, electrolytes and protein in a 2:1:1 BCAA ratio. Includes 12 vitamins and 9 minerals to speed up muscle recovery after a long trail. 1250 g format, watermelon flavour.

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