Science-Backed Nutrition Plan for LamDong Trail
Ultra trail running is famously described as an eating contest with scenery.
Without disciplined fueling, even the strongest legs will hit the wall in the rolling elevations of LamDong Trail. Here is your science-backed nutrition plan.
Key Fueling Phases:
Carb-Loading (48-72h Pre-Race)
Shift dietary intake to 70% complex carbohydrates (sweet potatoes, rice, oats, bananas). Avoid heavy, oily, or unfamiliar regional foods right before race day.
In-Race Caloric Rhythm
- Carbohydrate intake: Consume 30-60 grams of easily digestible carbohydrates (energy gels, chews, or fruit puree) every 30 to 45 minutes.
- Electrolytes: Take electrolyte capsules hourly to prevent severe muscle cramping.
Checkpoint Solid Foods
Supplement energy with easily digestible natural foods available at checkpoints—such as warm broth, watermelon, and boiled potatoes.
Post-Race Glycogen Restoration
Within 30 minutes of crossing the finish, refuel with a 3:1 carb-to-protein recovery drink to kickstart muscular repair.
Optimize your fueling plan today:
Learn more and join the race at LamDong Trail 2026 Official Site.
