Nutrition plan for the final race of the 2025 season: 60 g of carbohydrates per hour to last through 12 hours of racing
The SaintéLyon is much more than a race: it is a 78 km nighttime ultra, with demanding elevation gain and often cold conditions. To perform well and finish in the best possible conditions, nutrition plays a central role.
The goal: to provide your body with 60 g of carbohydrates per hour, or 660 g throughout the race, to maintain your energy, protect your muscles, and prevent fatigue. Of course, you can adapt these plans according to your expected race time and your carbohydrate intake per hour.
In this article, Nutribay offers you a complete guide, with 7 nutrition plans tailored to the official aid stations, featuring products from leading brands: Maurten, PF&H, Näak, Meltonic, Baouw, Andros Sport and 4Ultra.
You will learn how to spread out your intake, alternate between solid and liquid nutrition, and prepare your pack for the race.
©Peignée verticale
Why aim for 60 g of carbohydrates per hour
On an ultra like the SaintéLyon, blood sugar levels drop quickly. A constant intake of 60 g/h helps to:
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Maintaining energy: avoiding an energy slump between aid stations.
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Protecting the muscles: muscle glycogen is preserved.
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Improving recovery: arriving in Lyon with less muscle fatigue.
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Compensating for the cold: the body burns more energy in cold nighttime conditions.
Understanding the importance of aid stations on the SaintéLyon
The SaintéLyon is not just a physical test; it is also a strategic race, where each aid station can make a difference. With 5 official aid stations spread along the course, knowing how to plan and spread out your intake is essential for maintaining a steady pace and avoiding fatigue.
The official aid stations are located at the following points:
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Saint-Christo-en-Jarez (KM19)
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Sainte-Catherine (KM34)
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Saint-Genou – Le Camp (KM45, liquid aid station)
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Soucieu-en-Jarrest (KM58)
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Chaponost (KM65)
These points are not just places to drink or snack; they are strategic opportunities to:
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Refill your soft flasks with energy drink or electrolytes
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Adjust your carbohydrate intake based on how you feel
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Vary textures (solid, semi-liquid, liquid) to protect your stomach
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Assess your tolerance to the products and adapt your plan over the final kilometers
💡 Nutribay tip: never wait until an aid station to make up for an energy deficit. The 60 g/h should be spread consistently, by combining the products you carry in your pack. Aid stations are mainly used to replenish your supplies and adjust your intake.
Nutrition plans by brand
BAOUW
60 g/h strategy:
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1 500 ml Baouw drink soft flask at each aid station
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Total to carry: 5 bars + 6 purées + 6 gels + 5 drink soft flasks
NAAK
Nutritional target: 300 KCAL/H and 60g CARBS/H:
- 1 drink soft flask at each aid station
- Total to carry: 6 Boost gels + 6 purées + 5 drink soft flasks (+1 at the start) + 1 gel + 1 waffle
MAURTEN
60g/h strategy:
- Total to carry: 10 160 gels + 4 160 drink mix soft flasks (+1 at the start)
PRECISION FUEL & HYDRATION
60g/h strategy:
- Total to carry: 5 Only Carb soft flasks (+1 at the start) + 3 PF 30 gels + 2 PF 30 caf gels + 2 PF 90 gels + 2 PF 60 chews + electrolytes
MELTONIC
- 1 drink soft flask at each aid station
- Total to carry: 20–22 Tonic'gels + 4–5 Pur'bars + 6 drink soft flasks + electrolytes
ANDROS SPORT
- 1 drink soft flask at each aid station
- Total to carry: 6–7 Boost gels + 4–5 Antioxidant gels + 5–7 bars + 5 fruit pastes + 2–3 gummy packs + 2–3 Hydragel pouches
4ULTRA
- 1 soft flask of your choice of drink at each aid station
- Total to carry: 3–4 lemon-almond purées + 3–4 beetroot purées + 2–3 carrot-pumpkin purées + 2–3 sweet potato-butternut purées + 2–3 red lentil purées
Summary table with all brands
| Brand | Products used | Breakdown by segment | Total to carry | Refill at aid stations |
| Baouw | Energy drink, gels, purées, bars | S1 (0KM): 2 soft flasks + 2 purées + 1 bar – S2 (19.20KM): 1 drink soft flask + 2 purées + 1 bar – S3 (33.90KM): 1 drink soft flask + 3 gels + 1 purée + 1 bar – S4 (58.50KM): 1 gel – S5 (65KM): 1 drink soft flask + 2 gels + 1 purée – Finish: 1 protein bar |
5 drink flasks + 5 bars + 6 purées + 6 gels |
KM34: 2 drink flasks + 4 gels + 1 purée + 1 bar • KM65: 1 flask + 2 gels + 1 purée |
| Naak | Ultra Energy Drink Mix, boost gels, Ultra Energy purée, waffle | S1 (0KM): 2 flasks + 2 purées + 1 gel – S2 (19.20KM): 1 drink flask + 1 purée + 1 waffle – S3 (33.90KM): 1 drink flask + 2 purées + 1 boost gel – S4 (58.50KM): 1 drink flask (take a sachet to refill) + 1 boost gel + 1 purée – S5 (65KM): 1 drink flask + 3 gels | 5 drink flasks + 6 purées + 6 boost gels + 1 waffle | KM34: 2 drink flasks + 3 purées + 2 boost gels • KM65: 1 flask + 3 gels |
| Maurten | Gel 160, Drink Mix 160 | S1 (0KM): 3 gels 160 + 1 drink mix 160 – S2 (19.20KM): 2 gels 160 + 1 drink mix 160 – S3 (33.90KM): 2 gels 160 – S4 (58.50KM): 2 gels 160 + 1 Drink mix 160 – S5 (65KM): 1 gel 160 – S6: 1 gel 160 + 1 Drink mix 160 | 10 gels 160 + 4 drink mix 160 flasks | KM34: 1 drink mix 160 flask + 4 gels 160 • KM65: 2 drink mix 160 flasks + 2 gels 160 |
| Meltonic | Antioxidant energy drink + Tonic'gel + Pur'bar + electrolytes | S1 (0KM): 1 drink flask + 3 Tonic'gels + 1 Pur'bar – S2 (19.20KM): 1 drink flask + 1 electrolyte + 3 Tonic'gels + 1 Pur'bar – S3 (33.90KM): 1 drink flask + 1 electrolyte + 2 or 3 Tonic'gels + 1 Pur'bar – S4 (58.50KM): 1 drink flask + 3 Tonic'gels + 1 Pur'bar + 1 energy boost gel – S5 (65KM): 2–3 Tonic'gels + 1 drink flask + 1 energy boost gel | 20–22 Tonic'gels + 4 to 5 Pur'bars + 6 drink flasks + electrolytes | KM34: 2 drink flasks + 6 Tonic'gels + 2 Pur'bar + 1 energy boost gel • KM65: 1 drink flask + 4 Tonic'gels + 1 energy boost gel |
| Fuel details | Carb Only Drink + PF 30 gel + caffeinated PF 30 gel + PF 90 gel + PF 60 chew + electrolytes | S1 (0KM): 1 Carb Only drink flask + 1 PF 30 gel + 1 PF 60 chew – S2 (19.20KM): 1 Carb Only drink flask + 1 PF 30 gel + 1 caffeinated PF 30 gel – S3 (33.90KM): 1 Only Carb drink flask + 1 PF 90 gel – S4 (58.50KM): 1 Carb Only drink flask + 1 PF 30 gel + 1 PF 60 chew + 1 caffeinated PF 30 gel + electrolytes – S6 (65KM): 1 Carb Only drink flask + 1 PF 90 gel | 5 Only Carb flasks + 3 PF 30 gels + 2 caffeinated PF 30 gels + 2 PF 90 gels + 2 PF 60 chews + electrolytes | KM34: 2 Only Crab drink flasks + 1 PF 90 gel + 1 PF 60 chew + 1 PF30 gel • KM65: 1 Carb Only drink flask + 1 PF 90 gel |
| Andros Sport | Boost gel + fruit pastes + fruit pouches + Hydragel pouches + Antiox gel + bars + gummies | S1 (0KM): 2 Boost gels + 1 fruit paste or 1 bar – S2 (19.20KM): 1 or 2 bars + fruit pouch + 1 Antiox gel + 1 fruit paste + optionally some gummies – S3 (33.90KM): 3 bars + 1 Hydragel pouch + 1 Boost gel + a few gummies – S4 (58.50KM): 1 fruit paste + 1 Hydragel pouch + 2 Antiox gels + a few gummies – S6 (65KM): 1 bar + 2 Boost gels, depending on fatigue + 1 fruit paste + 1 bar or gummies | 6–7 Boost gels + 4–5 antioxidant gels + 5–7 bars + 5 fruit pastes + 2–3 sachets of gummies + 2–3 Hydragel pouches | KM34: 3 bars + 2 Hydragel pouches + 1 Boost gel + 2 Antiox gels + gummies • KM65: 1 bar + 1 or 2 Boost gels, depending on fatigue + 1 fruit paste + 1 bar or gummies |
| 4Ultra | Drink (your choice) + beetroot purées + potato/carrot purées + sweet potato/butternut squash purées + red lentil purées + almond & lemon purées | S1 (0KM): 1 soft flask of drink + 2 savory purées + 1 sweet purée – S2 (19.20KM): 2 soft flasks of drink + 2 savory purées + 1 sweet purée – S3 (33.90KM): 2 soft flasks of drink + 1 savory purée + 1 sweet purée – S4 (58.50KM): 2 soft flasks of drink + 2 savory purées + 2 sweet purées – S6 (65KM): 2 soft flasks of drink + 2 savory or sweet purées, depending on your preference | 3–4 lemon almond purées + 3–4 beetroot purées + 2–3 carrot and pumpkin purées + 2–3 sweet potato and butternut squash purées + 2–3 red lentil purées | KM34: 4 soft flasks of drink + 3 savory purées + 3 sweet purées • KM65: 2 soft flasks of drink + 2 savory or sweet purées, depending on your preference |
Whatever plan you choose — Maurten, PF&H, Näak, Meltonic, Baouw, Andros Sport, or 4Ultra — the important thing is to test your products during training, spread out your intake, and stay attentive to your body throughout the race.
With a well-prepared nutrition strategy, you’ll arrive in Lyon full of energy, with your muscles preserved and your mind at ease. The key to success: anticipation, consistency, and listening to your body, combined with quality products you know how to use.
See you there to talk about your nutrition strategy? Meet you at the expo ;)