Maintain a balanced diet with proteins, carbohydrates, fats, and fiber, while making sure to stay well hydrated. Keep the 3V principle in mind:

• Real
• Varied
• Plant-based

The goal is to maximize the body's energy reserves. To do this, focusing on carbohydrate loading is essential. The goal is not to increase total energy intake, but to change the distribution of nutrients in your daily diet:

• Carbohydrates: 60% to 70%
• Protein: 15% to 20%
• Fat: 20%

Hydration is essential because it is necessary for glycogen storage. To optimize your glycogen stores, you can include maltodextrin in your daily intake.

Return to a standard-carbohydrate diet to ease the digestive load and avoid putting strain on your body, while ensuring that carbohydrates make up the majority.

Eliminate irritants that could complicate digestion. Avoid prepared meals, sauces, spicy foods, sodas, and animal fats.

If you eat fruit and vegetables, favor cooked vegetables and compotes. Also avoid consuming too many carbohydrates the evening before, to facilitate digestion and sleep.

Continue to stay well hydrated and, if needed, consume electrolytes to optimize hydration.

Our electrolytes are formulated to support optimal hydration before, during, and after exercise. They provide key minerals (sodium, potassium, magnesium) to help replenish losses caused by sweating, prevent cramps, and maintain performance. Sugar-free and very low in calories, they are also suitable in hot weather.

Directions

• During exercise: 1 tablet in 500 to 750 ml of water
• Before / After exercise: 1 tablet in 1 L of water. Allow to dissolve completely before
  mixing.

Nutritional information

• 350 mg of sodium
• 80 mg of potassium
• 56 mg of magnesium
• 40 mg of vitamin C
• Vitamins B2, B6, and B12
• 10 mg of caffeine*

* Depending on the flavor

Our gels deliver a concentrated source of rapidly available energy through their combination of simple carbohydrates (glucose + fructose) and electrolytes. Their fluid texture enables rapid absorption, making them ideal for maintaining intensity without digestive discomfort.

Use

Consume during exercise: 1 gel every 30 to 60 minutes, depending on intensity and digestive tolerance. Always take with fluids for optimal absorption.

Nutritional information

• 133 kcal of energy
• 33 g of carbohydrates
• 50 g to 100 mg of sodium, depending on the flavors
• 12 mg of vitamin C
• 50 mg of caffeine*

* Depending on the flavors

Our gummies are a quick and convenient source of energy. They combine fast-absorbing carbohydrates, essential electrolytes, and, depending on the flavor, caffeine. Their melt-in-the-mouth texture makes them easy to take without digestive discomfort.

Directions

Consume during exercise: 1 gummy every 15 to 20 minutes, or 1 sachet every 45 to 60 minutes. Chew for a quick effect or let it melt for more gradual absorption.

Nutritional information

• 101 kcal per sachet of 3 gummies
• 25 g of carbohydrates
• 114 mg to 230 mg of sodium*
• 78 mg of vitamin C
• 50 mg to 100 mg of caffeine*
• Free from animal gelatin

* Depending on the flavors

Stay well hydrated during your workout by drinking water (which can be combined with electrolytes) or a sports drink.

Get carbohydrates through products tested during training, in the format you feel most comfortable with.

Consume products regularly from the very start of the race.

Tip: Set yourself a carbohydrate intake per hour and train with it.
As a recommendation, aim for 40g for someone new to sports nutrition and 60g for those who are a bit more trained.