How to Prepare Your Nutrition for a Self-Supported Race Like the Marathon des Sables?

Our Tips for Proper Nutrition During the Marathon des Sables

Here are some practical tips to help you choose the right nutrition for your race. Keep in mind that everyone has different needs, so it's important to choose foods that suit your preferences and digestion.

Recommended Macronutrient Distribution

The Marathon des Sables organization suggests the following breakdown:

• 15% Protein (1g = 4 kcal)
• 30% Fat (1g = 9 kcal)
• 55% Carbohydrates (1g = 4 kcal)

Breakfast

• Opt for muesli-based breakfasts, which are energy-rich, fiber-filled, and easy to digest.
• Complement it with rehydratable dairy or fruit compotes for additional nutrients.

During the Race

• Consume energy bars every 30 minutes to 1 hour.
• Use energy drinks diluted in 0.6 to 0.8 liters of water to stay hydrated and fueled.
• Within 30 minutes after finishing a stage, drink a recovery beverage to support muscle repair.

Post-Race Recovery

• Enjoy a fresh recovery snack rich in complex and simple carbs, like rehydratable tabbouleh. It’s easy to prepare with cold water and gentle on the stomach.
• Include mineral-rich fruits to replenish electrolytes lost through sweating.
• Dried beef is an excellent protein and salt source, aiding muscle recovery.

Evening Meals

• Opt for a warm and hearty meal as nighttime temperatures drop below 10°C.
• A dessert can provide extra energy while offering a comforting treat.
• Include high-fat snacks like nuts (e.g., walnuts, almonds) to boost caloric intake.

Testing Meals Before the Race

• Test your meals in advance to ensure compatibility with your taste and digestion.
• Diversify recipes to avoid boredom—meals should remain enjoyable.
• For sensitive stomachs, choose non-spicy or mildly spiced foods to avoid digestive discomfort. Treat yourself to something exotic during rest days to mix things up.

What Do Ultra-Runners Eat During the Marathon des Sables?

For inspiration, here’s an example nutritional plan from Lyophilise & Co ambassador Julien Chorier (in partnership with EffiNov Nutrition). While it’s not recommended to copy someone else’s plan, testing and adjusting to your body’s needs is key.

Our Self-Sufficiency Race Pack

Based on the above recommendations, we’ve developed a 7-day food pack for self-sufficient races like the Marathon des Sables. Improved yearly based on feedback, it complies with race regulations.

Pack Details:

• Morning: 1 breakfast
• During the Race: Energy bars and drinks
• Post-Race: Recovery drink, tabbouleh, dried beef
• Evening: Freeze-dried meal and dessert

Highlights:

• Variety: Different meals each day to prevent monotony.
• Quality: Handpicked recipes for taste and digestion.
• Customizable: Modify the pack to suit your preferences or dietary needs. Email us at team@lyophilise.com for adjustments.

How to Repack Food?

Freeze-dried meals in our packs are delivered in their original packaging. For self-supported races, repacking can help save weight and space.

Steps to Repack:

1. Use freezer bags and a vacuum-sealing machine.
2. Include the original nutritional label with repacked items.
3. Check out this video showing Vincent Hulin, an experienced ultra-runner, reconditioning his meals.

How to Heat Water at the Camp?

Most freeze-dried products require hot water for rehydration, except for breakfasts, desserts, and tabbouleh, which can be prepared with cold water.

Options for Heating Water:

1. Solar Heating: Place your water bottle in the sand to warm it naturally. The meal will be lukewarm but requires minimal effort.
2. Alcohol Stove: Use an alcohol stove with solid fuel tablets and a pot. This method is heavier but ensures autonomy. Note: Gas stoves are prohibited.
3. Campfire: If permitted, collect small wood nearby to build a fire for boiling water.

Most participants choose option 2. Here’s an example of lightweight stoves and pots suitable for the Marathon des Sables: