Energy plan for mountain marathon 45 km

A 45-kilometer mountain marathon poses different demands than a regular marathon on asphalt. Steep climbs, technical descents, changing weather and many hours on the move mean you need to plan for energy, fluids and what you can actually consume during the race.

A good energy plan doesn't start at the starting line. By filling up on carbohydrates in the days leading up to the race, eating a familiar race breakfast, and fueling regularly from the first hour, you can reduce the risk of energy dips later in the day.

This guide is adapted for mountain marathons of around 45 kilometers and a race time of around five to eight hours. All amounts need to be adjusted according to body weight, pace, temperature and what your stomach is trained for.

The energy plan in brief

Carbohydrate loading before a mountain marathon

For races expected to last longer than 90 minutes, carbohydrate loading during the last 36–48 hours can help maximize the body's glycogen stores. The classic recommendation is around 10–12 grams of carbohydrates per kilogram of body weight per day.

It's a large amount of food and doesn't have to mean eating huge portions. Instead, spread your intake over the day's meals and snacks and supplement your food with drinks that contain carbohydrates.

For example, a runner weighing 70 kg has a theoretical target of 700–840 grams of carbohydrates per day. Those who have not previously tried a full load can choose a more cautious level and primarily focus on increasing carbohydrates while reducing the amount of training.

Good food while charging

Choose easily digestible and carbohydrate-rich options such as:

rice, pasta, potatoes and white bread

porridge, pancakes and rice porridge

banana, juice, smoothies and dried fruit

jam, honey and rice cakes

sports drink or carboloader

It is advisable to reduce the amount of high-fiber, fatty and highly spiced foods during the last 24 hours. The goal is to replenish your energy stores without feeling heavy or having an upset stomach.

Product suggestion: Umara U Loader

Umara U Loader is a practical supplement when it becomes difficult to get the full amount of carbohydrates through regular food. It can be drunk between meals or used as part of the recharge during the last days. Outdoor Buddies has U Loader in the flavors Blood Orange and Lemon/Lime.

Carboloader should supplement a regular meal plan, not replace all food.

The day before the race

Continue to eat a high-carb diet, but stick to foods that you know work. The day before a mountain marathon is not the time to try a new restaurant, an unusually large salad, or spicy food.

Eat your main meal relatively early. A simple competition dinner could consist of rice or pasta, a small amount of chicken, fish or tofu, light bread and a carbohydrate-rich drink.

A small evening meal could be, for example:

light bread with jam

yogurt and cereal

rice porridge

banana and sports drink

Drink normally throughout the day. The goal is to start well-hydrated, not to force yourself to drink large amounts.

Breakfast on race day

Breakfast should be eaten about two to four hours before the start. The general recommendation for longer races is 1–4 grams of carbohydrates per kilogram of body weight, depending on how long it is until the start and how much food you can handle.

For many runners, around 2–3 grams per kilogram two to three hours before the start is a practical goal.

A competition breakfast may include:

light bread with jam or honey

porridge or rice porridge

banana

juice or sports drink

coffee for those who are used to it

Keep the amount of fat, fiber and large protein portions low. The breakfast should be proven on long runs and preferably tested at around the same time in the morning as the race starts.

Just before start

About 10–15 minutes before the start, you can take a small dose of quick energy. An Umara U Gel with 30 grams of carbohydrates is easy to carry and makes it easy to start following the energy plan right from the start. Umara U Gel is available in several flavors, including Fresh Mango, Neutral, Lemon and Peach.

Drink a few sips of water with the gel.

How much energy is needed during the race?

For a mountain marathon that lasts more than three hours, a good basic goal is about 60–75 grams of carbohydrates per hour . Runners who have trained their core and regularly use larger amounts of energy can aim for 75–90 grams per hour .

The guidelines for very long endurance activity suggest consuming up to 90 grams of carbohydrates per hour. Higher levels need to be trained and work best when carbohydrates come from a mix of different carbohydrate sources.

It's better to start at a level that works for your stomach than trying to reach 90 grams right on race day.

Simple calculation

Feel free to add energy for another 30–60 minutes as a reserve.

Three easy ways to reach 60 grams per hour

Two energy products

A Umara U Gel with 30 grams of carbohydrates and a Umara U Chew with 30 grams together give 60 grams. Umara U Chew is available in Kiwi and Cola with caffeine, among other flavors.

For example, take one product after 20–30 minutes and the other after 45–60 minutes.

Sports drink as a base

Use Umara U Sport as a base and supplement with gels or chews. U Sport is available in flavors such as Lemon , Elderberry , Orange and Neutral .

Always count how many grams of carbohydrates your mix provides. The amount of sports drink you drink varies with temperature and sweating, so don't let your entire energy plan depend on having to drink a certain amount every hour.

Combination of drink, gel and chews

A mix of different textures tends to reduce taste fatigue. Sports drinks are easy to get on technical sections, gels are handy when the pace is faster, and chews can provide a welcome break from liquid energy.

Eat little and often

Divide your energy intake into smaller doses every 20–30 minutes. This is usually easier on your stomach than trying to eat a whole hour's worth of energy all at once.

A simple routine could be:

Continue in this manner throughout the race. Feel free to use the watch's energy or hydration reminder so you don't forget to eat while you're concentrating on the trails.

Caffeine during a mountain marathon

Caffeine can be useful during the latter part of the race, but only for runners who have previously tested it in training. Do not take all caffeine products early and count the caffeine from coffee, gels, chews and other products.

A practical approach is to use regular products during the first half of the race and save the caffeine for the last few hours. Umara has, for example, U Gel Forest Berry with caffeine, U Gel Blackcurrant with caffeine and U Chew Cola with caffeine.

People who are sensitive to caffeine, have a late start time, or easily get stomach problems can choose caffeine-free options throughout the race.

Fluid and electrolytes

Fluid requirements are affected by temperature, humidity, body size, intensity and individual sweating. Use what has worked on long sessions and adjust according to the weather.

Drink regularly, but avoid forcing yourself to drink more than you need. Excessive fluid intake during long runs can be problematic, as also noted in the international consensus report on exercise-related hyponatremia.

Umara U Hydrate can be used when you want to replenish electrolytes without increasing carbohydrate intake, for example during hot weather or for runners who sweat a lot. The product is available in Strawberry/Lime flavors.

Remember that electrolytes do not replace energy. If you combine U Hydrate with water, the carbohydrates need to come from gels, chews or other energy.

Adapt the plan to the mountain terrain

On a mountain marathon, it's not always possible to eat exactly when the clock tells you to. Therefore, plan your intake according to the nature of the course.

Feel free to take energy:

before a longer climb

on easy-to-run gravel roads and bridges

when you're still walking up a steep hill

before technical downhill runs where it will be difficult to eat

Don't wait until you already feel drained. The energy you take now will help you later, and an energy deficit is much harder to repair than to prevent.

Example of product quantity for six hours

A runner aiming for 60 grams of carbohydrates per hour needs around 360 grams over six hours.

This corresponds, for example:

twelve servings of 30 grams of carbohydrates, or

a combination of U Sport, U Gel and U Chew which together provide 360 grams

Also, pack an extra gel or two as a backup. Energy from the competition stations can count, but find out in advance what products and flavors are served.

After the finish line – start the recovery

After a long mountain marathon, the body needs both carbohydrates and protein. A guideline for protein after activity is around 0.25–0.3 grams per kilogram of body weight.

Start with something that is easy to swallow and then eat a regular meal when your appetite returns.

Umara U Recover in Chocolate or Vanilla can be used as a post-race recovery drink. Another convenient alternative is a U Recover Protein Bar, such as Chocolate Brownie or Caramel & Sea Salt .

Then supplement with regular food, fluids and salt as needed.

Common mistakes

The most common mistake is to start eating too late. By the time hunger or lack of energy is clearly felt, the body has often already fallen behind.

Other common mistakes are that:

test new products on competition day

eating too large amounts at once

rely entirely on energy from the liquid stations

taking too much caffeine early in the day

mix the sports drink stronger than during training

lack of reserve energy if the race takes longer than planned

Work out on your energy plan

The energy plan is part of the training. Use the longer sessions to test the same amount of carbohydrates, products, flavors and time intervals that you plan to use during the race.

Start at a level that your stomach can handle and increase gradually. Also test how the products work in hot and cold weather and when you run at a higher intensity.

The best energy plan is not necessarily the one that contains the most energy – but the one that you can follow hour after hour without your stomach protesting.

Recommended Umara products for mountain marathons

Before the race: Umara U Loader.

As a base during the race: Umara U Sport.

For quick and easy-to-carry energy: Umara U Gel 30 g Carbs.

For variation in texture: Umara U Chew 30 g Carbs.

For electrolytes without extra energy: Umara U Hydrate.

For the later part of the race: U Gel or U Chew with caffeine.

After finishing: Umara U Recover or U Recover Protein bar.