Nutrition Strategy: Carb-Loading & Electrolyte Replenishment for Night Runners in Dalat
Nutrition is the essential "fuel" that determines how far your body can endure on a grueling race track. For an ultra-trail event like Dalat Ultra Trail 2027, a well-mapped nutritional strategy is mandatory to prevent physical exhaustion.
Carb-loading 3 days prior to Race Day
Nutritional preparation must commence 3 days before the starting gun fires. Athletes should implement a carb-loading phase by raising the percentage of carbohydrates in their daily meals to roughly 70-80%. High-quality carbohydrate sources include:
- Oats and sweet potatoes
- White rice and pasta
- Ripe fruits
This replenishes glycogen stores in your muscles and liver, securing a rich reservoir of energy for the upcoming long journey.
Calculating Calories, Energy Gels & electrolyte salt intake every 45 minutes
Once you start racing, the golden rule is "fuel before you are hungry, hydrate before you are thirsty." On average, the body burns between 500 and 800 Calories per hour during trail runs. You need to compensate by consuming energy gels, energy bars, or traditional food items like sweet potatoes at the CPs.
Recommended on-course fueling schedule:
- Every 45 minutes: Take 1 energy gel pack and drink 200-300ml of water alternating with electrolytes.
- Every 1 to 2 hours: Consume 1 electrolyte salt tablet to balance blood sodium levels and avoid cramps.
Secrets to preventing hypothermia & avoiding hitting the wall during the night
Night running in Dalat presents a double challenge due to skyrocketing difficulty, plunging temperatures, and heavy frost. When fatigue sets in, the body's heat production drops, risking dangerous hypothermia. Runners should continuously consume warm drinks like ginger tea or hot soup at major checkpoints.
Never let your energy dip completely to avoid hitting the wall (bonking). If you feel dizzy or shaky, slow down to a walk and instantly consume fast-absorbing sugars such as candies or gels.
