frSports nutrition: The simple guide to boosting your performance
Eating well isn't just about health it’s your fuel! Whether you're preparing for a technical trail run, a 100 km bike ride, or an intense cross-country skiing session, your nutritional strategy determines your endurance and recovery.
At WORDEN Running Conseil, we’ve selected the best in sports nutrition to support you. Here is our simple guide to optimizing your energy!
1. Before the effort : Fueling up
The goal is to maximize your glycogen stores (the energy stored in your muscles) while ensuring light digestion.
D-5 to D-1 : To top up glycogen, several options:
Eat complex carbohydrates: pasta, rice, potatoes, quinoa. Avoid foods that are too fibrous or fatty, which could irritate your digestive system before race day.
Load up with drinks: such as Carbo Powder from Authentic-nutrition or Malto Antioxydant from Overstims. These drinks should be taken between D-5 and D-1 of the event/effort.
The last meal :
It must be digestible. To avoid stomach heaviness, an effort cake or porridge are excellent options. The OVERSTIMS Gatosport is a safe bet: energetic and very easy to assimilate.
2. During the effort: Maintaining intensity
Drinks
There are two types of drinks to take during exercise:
Energy drinks : like the Baouw Isotonic Drink or NAAK Boost Energy Drink Mix, they provide carbohydrates and electrolytes.
Electrolytes : they are essential for fighting dehydration by compensating for sodium, magnesium, and potassium losses. Beyond the technical aspect, they add a pleasant taste to water. Baouw offers tablets in various flavors: peach-passion, lime-mint, blackberry-blackcurrant, or mango-pineapple. There is something for everyone.
Why prioritize liquid format?
Smooth blood sugar : drinking in small, regular sips helps maintain a constant carbohydrate intake, avoiding energy spikes and crashes.
Easier digestion : liquid is often better tolerated by the stomach than solid food, especially as intensity increases.
High caloric intake : a well-dosed drink allows you to ingest between 40g and 80g of carbohydrates per 500ml, which is ideal for meeting high needs without overloading the digestive system.
In winter, we tend to sweat less and therefore drink less. In this case, it may be wise to concentrate your drink more or supplement with gels to reach your hourly carbohydrate quota.
Gels
Gels are true carbohydrate concentrates in a pocket format. They are the go-to solution for a quick energy boost mid-race.
The advantages :
Practicality : an unbeatable carbohydrate-to-weight ratio.
Ease of absorption : no need to chew, which is crucial when you're short of breath.
Precision : each sachet provides a calibrated dose of carbohydrates.
The disadvantages:
Digestive issues : they can sometimes cause bloating or diarrhea.
Flavor fatigue : the very sweet taste can become sickly over time.
Glycemic spike : if misused, they can cause reactive hypoglycemia (the famous "sugar crash").
Pro tip: Never consume a gel "dry." It is imperative to drink a few sips of water right after taking it to facilitate digestion and sugar absorption.
Which type of gel to choose?
The classic gel : simple and effective, like Ta gels, perfect for regular intake.
The hydro gel : a more liquid texture (like those from Maurten) that doesn't necessarily require water to go down and is much easier to digest.
The savory gel : ideal for long-distance events to break the sweet taste and compensate for sodium losses.
The "boost" gel like the one from Overstims : highly concentrated, it should be reserved for difficult sections or the end of the race.
Energy bars
Unlike gels, bars offer a solid texture. While they require a bit more chewing and digestive effort (especially at high intensity), they are indispensable for prolonged efforts.
The advantages:
Satiety effect : they prevent the "empty stomach" feeling on multi-hour outings.
Diversity : the ideal option to vary the pleasure and not get saturated by "all liquid" or "all gel."
Sustained energy : carbohydrate delivery is more gradual, which limits the risk of a glycemic spike and ensures constant energy release.
The disadvantages:
Slower digestion : the body takes more time to convert solid food into energy.
Chewing effort : they can be difficult to chew when the heart rate is high or if they "dry out" the mouth.
Digestive risk : depending on the fiber or fat content of the bar, some stomachs may be more sensitive.
Something for everyone!
The strength of bars lies in the variety of ingredients (cereals, fruit, date paste...) and their profiles:
Sweet bars : like Baouw Bio Extra, which focus on natural ingredients and healthy energy.
Savory bars : an excellent alternative to switch from sugar and refill sodium levels on an ultra-trail or long bike ride.
Protein bars : like the Proteins + Vitamins bar from Eafit, particularly useful on very long distances to protect muscle tissue.
Purees and pouches
Halfway between liquid and solid, purees or pouches are perfect for long-duration efforts or moderate-intensity sessions. They are the ultimate "comfort" solution.
The advantages:
Smooth texture : they are much easier to swallow during effort than a bar, without requiring intensive chewing.
Natural alternative : they offer a feel closer to real food, making them much less sickly than some very sweet gels.
Variety of flavors : the taste is often excellent and very diverse. You can even find very effective savory versions, like the Organic Vegetable Curry puree or the Sweet Potato and Carrot one from Baouw.
The disadvantages:
Moderate energy intake : they generally contain between 20g and 25g of carbohydrates, slightly less than a classic gel.
Bulkiness : they are bulkier and a bit heavier to carry in a trail pack or jersey pocket.
Fiber : as they are fruit or vegetable-based, the presence of fiber can be tricky for the most sensitive stomachs.
Gummies
Energy gummies are a fun and practical alternative between a gel and a bar. Popular with brands like Ta Energy—known for their fruity lemon, strawberry, or cola flavors—or Precision Fuel & Hydration, they allow you to break up your energy intake while enjoying the process.
The advantages:
Fractional intake : unlike a gel that often must be finished at once, you can consume gummies one by one to smooth out the energy supply.
Pleasant texture : easy to chew, they don't stick to your teeth and feel close to a candy, which boosts morale during the effort.
Precise dosage : you know exactly how many grams of carbs each gummy provides, making it easier to calculate your nutritional strategy.
Classic errors to avoid
Testing your nutrition on race day : This is error number one. It is essential to get your body used to the products (gels, bars, drinks) during your long training runs. Your digestive system must learn to assimilate these intakes during effort.
Eating too much at once : causes digestive overload and a sudden glycemic spike, leading to reactive hypoglycemia. Prefer small, regular intakes.
Taking a gel without drinking : a gel is a pure concentrate of carbohydrates. Without water to dilute it, it becomes very acidic and hard to digest, which can cause stomach cramps. Always take a few sips of water after each sachet.
Neglecting fiber (or overdoing it) : the balance is subtle: too much fiber just before or during effort can irritate the intestines, but a total absence on very long events (ultra) can impact transit.
Forgetting salt : eating only sweet food inevitably leads to nausea and mineral deficiencies. It is important to have sodium intake to maintain hydration: use electrolytes, salt tablets, or alternate with savory bars/purees.
3. After the effort : replenishing stores
The race doesn't end at the finish line! The recovery phase is crucial for chaining workouts without injury and making progress.
Rehydrate and compensate for losses
The priority is to compensate for fluid loss. Use electrolytes to replenish your mineral reserves (sodium, magnesium, potassium) lost through sweat. This effectively restarts cellular hydration.
Repair muscle fibers
During exercise, your muscles suffer micro-lesions. It is essential to consume protein (in the form of bars or drinks) to rebuild muscle fiber. Whey Protein is digestible, quick to prepare, and very practical right after a session. Rich in BCAA (essential amino acids), the Altitude Whey Proteine from Protealpes is an ideal solution.
The advantage of complete recovery drinks
For maximum efficiency, prioritize formulas combining Whey and carbohydrates. These recovery drinks are the most complete because they handle three pillars in one go:
Glycogen replenishment (thanks to carbohydrates).
Muscle repair (thanks to amino acids).
Mineral rebalancing (thanks to sodium).
We often hear about the "metabolic window" (the 30 to 60 minutes after exercise). Although this concept is not formally proven scientifically, it is still strongly advised not to wait too long to eat in order to kickstart recovery as quickly as possible, especially if you are training back-to-back!
Every sport has its strategy
A trail runner's needs are not the same as a cyclist's. Weight, intensity, and temperature are key factors.
Need a custom pack? Find the leading brands like Ta Energy, Baouw, Maurten, NAAK, and Punch Power on our online shop or visit us at the WORDEN Running Conseil store in La Ravoire. Our experts will help you choose the right products for your next challenge!
