Food during the Marathon des Sables, by Carole Pipolo

After getting tips from Sandrine Nail-Billaud on managing food during the Marathon des Sables (MDS), we asked the same questions to Carole Pipolo, writer and founder of Outdoor And News.

Carole has experience with the HALF MDS in Peru, a self-supported race. Here, she shares her insights on nutrition, preparation, repackaging, and hydration for the Marathon des Sables.

How do you approach nutrition for the Marathon des Sables?

For a race like the MDS, food is as crucial as footwear and foot preparation. It’s essential to bring flavors you enjoy so that eating remains pleasurable, all while optimizing weight—a real challenge! At the same time, you can’t skimp on calories. It’s better to have extra, share, or even trade if needed. Sometimes your neighbor has an unexpectedly great flavor when you can no longer stomach your usual favorite, like chicken and rice. Personally, I lean toward savory foods, especially in the morning.

Any mistakes to avoid?

Definitely don’t try anything new during the race! Also, avoid products that take too long to cook or require too much water. Finally, keep in mind that there might be a day when, for whatever reason, you can’t start a fire.

Do you test products beforehand?

Personally, I tend to go with my instincts, so I’d say no. But I know that’s not ideal. During my first major challenge—a solo cycling journey across Georgia and Azerbaijan—Lyophilise & Co sent me some products to test beforehand based on my preferences. It made a big difference.

The variety of brands, flavors, and packaging helps you find what works for you. It’s also a chance to gauge portions—for example, some morning mueslis were enough for me to split into two portions.

Beyond flavor, testing helps determine if a meal satisfies you and for how long, which is crucial for long trails like the MDS. With experience, I now know exactly what I need.

How do you prepare your freeze-dried meals during the race? How do you heat water, and where do you rehydrate and eat your meals?

I might be one of the only ones (at least during the HALF MDS) who brings a Jetboil stove and a fire starter. It’s super light, with enough capacity for a meal, coffee, or dessert, and it boils water in just two minutes. It even has two cups, which is perfect.

Here’s my routine:

1. Boil water and split it into two portions.
   • One cup for the meal: mix the water thoroughly, cover, and let it sit. Then, enjoy the meal with a spoon—pure pleasure!
   • The other cup is for dessert, but before that, I use some of it to rinse the container I used for the meal. Yes, there will be a few grains of rice or whatever floating in my coffee or tea, but in the desert, that’s part of the charm.

And that’s it—meal prep done!

Do you stick to the recommended rehydration times, or wait longer?

I usually wait a bit longer because I prefer rice-based dishes to be softer. During the waiting time, I use the moment to do something else. Meals are an essential part of decompression during the race, so taking the time to eat, digest, and enjoy is important.

How do you stay hydrated during the race?

During a race like the HALF MDS, I use three 600 ml flasks:

1. The first is filled with water mixed with a mint-flavored energy drink.
2. The second contains a mix of Coke and water. I save Coke from the first evening or after the long stage.
3. The third is plain water as a 'reserve,' usually for cooling myself off.

I also add salt to two of the flasks. I set my watch to beep every 10 minutes, and when it does, I take a few sips—never more. Of course, hydration strategies also depend on the frequency of water stations.

How do you recover in the evening, and with what products?

For the first time at the MDS this year, I used recovery products like EffiNov Amino. Otherwise, I enjoy a bag of freeze-dried red fruits after a stage. I add a bit of water, and it’s ready—a dual effect 'kiss cool' moment: the fruit chunks and the refreshing juice that follows.

How do you repackage your products?

This is where it all comes together. If you don’t want a heavy backpack, this step is critical. If you have an afternoon free, dedicate it to this task. Organize piles for each day based on calories and preferences.

Here’s my process:

1. Transfer meals into ultra-light freezer bags.
2. Cut out the nutritional information from the packaging and tape it to the bags.
3. Label each bag by day with a permanent marker.

And that’s it—you’re ready!

Carole’s advice offers valuable insights for anyone tackling a self-supported race like the Marathon des Sables. From meticulous preparation to savoring every bite in the desert, her approach emphasizes practicality, enjoyment, and smart planning.