Marathon des Sables: Nutrition Tips from Sandrine Nail-Billaud

Can you introduce yourself?

I’m primarily a road runner with around twenty marathons under my belt, as well as several half-marathons and 10k races. I’ve also been a pacer for many years with the Run and Freedom club, helping people achieve their time goals in major races across France.

In 2019, I had the chance to participate in a press discovery stage of the Marathon des Sables (MDS). This led to my participation in the Half Marathon des Sables following the sudden death of my father. The isolation during the race in the desert and the camaraderie, support, and connections at the bivouac helped me grieve in a calm and pain-free way. This confirmed my deep connection with the desert.

I dreamt of participating in a true self-supported race in the desert. In 2021, I started the Marathon des Sables during an unforgettable edition: extreme heat (with peaks above 55°C), more than 50% of participants dropped out, and tragically, a runner passed away on the second day.

For me, intestinal ischemia and dehydration ended my race during the long stage due to medical reasons. Despite this, the solidarity of the bivouac left a lasting impression, and I am eager to return to finish the race and earn the coveted medal from Patrick Bauer.

How do you approach nutrition for the race?

The MDS is a race where self-supported nutrition can cause anxiety. The two main worries for runners are nutrition and foot preparation. For nutrition, there are two main concerns: having enough and carrying it all.

The goal is to manage to eat foods you enjoy while optimizing your pack's weight. For example, tabbouleh, eaten cold every midday, can become tiresome. That's when you start dreaming of chicken curry and rice!

It's helpful to plan a cold meal for after the stage, like tabbouleh, and keep a comforting hot meal for the evening, such as cheesy pasta or spicy chicken rice. Dried meat and even sausage are great for recovery, and salty snacks are preferred, although I always keep some chocolate candies hidden in my pack for the final stages of the race.

Do you test your food beforehand?

Before the COVID-19 pandemic, I would have said no. But during the first lockdown, with limited time for grocery shopping, I ended up eating my entire planned MDS ration in a week! This turned out to be a blessing, as I tested everything.

This helped me understand portion sizes and allowed me to refine my choices for future races, like knowing certain breakfast portions could be split into two meals.

What mistakes should be avoided when it comes to food for the MDS?

1. Avoid meals requiring too much water for rehydration, as preparing a fire and heating water takes time.
2. Don’t try new meals on race day. For instance, trying freeze-dried tartiflette or aligot without prior testing can backfire.
3. If a fire isn’t possible, plan for cold meals and allow more time for rehydration.

How do you repackage your meals?

Repacking is essential to save weight and volume. I use lightweight plastic bags, a sealing machine, and keep notes in an Excel file to track calories and water quantities. Each day’s meals are grouped in separate bags with labels for ease.

How do you prepare your freeze-dried meals during the race?

I use an Esbit pot with an alcohol stove. At the bivouac, if a fire is already lit, I share it with others. I also use a foldable red bowl from Lyophilise & Co for rehydrating meals and even a cut-up plastic bottle for soups or compotes!

Do you respect the rehydration times?

Not always, but I try to wait to avoid unpleasant textures. During the wait, I chat with tentmates or take care of small chores.

How do you stay hydrated during the race?

For MDS 2021, I carried two 600 ml flasks, a 1.5L bottle, and had an extra space for an additional 1.5L bottle if needed. Hydration was critical, given the 50°C+ temperatures. I drank small sips frequently and used salt tablets provided by the organization every 5 km.

How do you recover at the camp?

I drink plenty of fluids in the evening and prefer savory recovery snacks like vegetable soup, sausage, and dried meat. For breakfast, I keep sweet treats like freeze-dried berries, chocolate muesli, or my favorite, Rapunzel’s Kokos coconut bar.

The Marathon des Sables is about more than just running—it’s about resilience, preparation, and camaraderie. I can’t wait to return!