Nutrition tips for preparing for a mountain bike race

Mountain biking is a discipline practiced on varied terrain, sometimes with significant elevation changes. It must be acknowledged that the routes can be perilous, occasionally adding a certain level of complexity. 

This discipline requires a great deal of energy and optimal hydration to tackle races in the best possible conditions. 

Here is our Before, During, and After nutrition advice: 

BEFORE: 

An energy bar or an energy drink within the 2 hours before your ride. You can also have an energy cake for breakfast. 

DURING: 

We recommend an energy drink every 15 minutes, consumed in 2 or 3 sips. Never wait until you are thirsty! 

You can also have an energy gel or an energy bar every 45 minutes, or even every hour. Prioritize difficult sections and the end of the course. 

AFTER: 

Of course, a recovery drink is ideal. 500ML will be sufficient, or use a ready-to-drink bottle. Drink it within 30 minutes after exercise to initiate the recovery phase with rapidly available carbohydrates and proteins. 

An energy bar can also be perfect for replenishing your energy within the hour. 

REMINDER: 

- Maintain your energy reserves throughout your entire race

- Avoid mineral and fluid losses by staying as hydrated as possible 

- Optimize your recovery to prevent cramps and muscle soreness.