292A4651 (2)
15 June 2021


Get ready for race day and start to plan and adapt your nutrition and hydration at least one week before the race.

Arduua has developed some general guidelines for nutrition and hydration to be followed one week before a Vertical Kilometer.

WEEK of competition:

  • Objective: To arrive in good hydration and nutrition conditions on the day of the event.
  • It is not necessary to carry out a carbohydrate preload period since it is a short-duration event and the carbohydrates stored in muscle and liver must be sufficient to face the competition with energy guarantees.

BEFORE the competition: (Breakfast or lunch 3 hours before the competition)

  • Objective: Maintain adequate hydration levels and optimal muscle glycogen levels. The color of your urine can be a good indicator of your hydration status
  • 2-4 grams of carbohydrate per kg of weight + 0.3 grams of protein per kg of weight (Ex / 1 piece of fruit + 120 gr of bread or cereals + jam or honey + yogurt)
  • 300 ml of isotonic drink in sips until the start of the test.
  • Caffeine can be a good supplement and stimulant taken in a controlled way and if you already have a proven your tolerance.

DURING the competition: Short Trail 10-15 km or VK

  • In shorter and more intense events such as a KV or a very short Trail of around 40-60 min, take sips of a sports drink with carbohydrates and salts or a small fast-absorbing energetic gel or simply mouthwashes with this drink sports is enough.
  • In events of 60 to 75 min it is recommended to bet directly on sips of a sports drink and even an energetic gel (15-20 gr) with carbohydrates and caffeine if you have them tested, it can work to support the last part of the race.

AFTER the competition:

  • Objective: Optimize muscle recovery and refill muscle and liver glycogen. We need to eat high-quality carbohydrates and protein. Rehydration with water and electrolytes will be essential.
  • 1 grams of carbohydrate per kg of weight + 0.4 grams of protein per kg of weight
  • The best timing is during the next half hour in an approximate ratio of 2: 1 (CH / protein)

/Fernando Armisén, Arduua Head Coach

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