Welcome to the official Nutritional Guide created by for all race distances, below.

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THE RACE 85 KM

Specially designed to reach the maximum potential during the race, the guide created by the technical director and creator of Goldnutrition recipes, Custodio Cesar, will be your ally for L’etape Romania:

ONE WEEK BEFORE THE RACE

ZMA: 2 or 3 capsules a day. Take it at night before sleep.
Multivitamin: 1 tablet at breakfast and another at dinner.

NIGHT BEFORE RACE

Dinner before the Race: A full Dish of Pasta (200 g) with some Grilled breast Chicken/ Turkey + a glass of Juice Fruit.
Try to avoid fiber and fat.
Note: if intolerant to gluten, try Quinoa or Basmati Rice or Buckwheat.
Adequate Sleep

RACE DAY

Upon awaking – a Full glass of Water – 400 to 500 ml
Breakfast (2 h-3 h before):
- Suggestion 1: A full cup of Muesli with fruits (banana+ wild berries+ mango) and nuts (30 g) with water, Yoghurt or vegetable drink (rice, almond, coconut) + rice cakes and fruit compote. A Cup of Green Tea
- Suggestion 2: Oat pancakes with a banana and an omelette (2 eggs white plus 2 eggs) + a tablespoon of peanut butter + rice cakes with fruit compote or honey. A Cup of Green Tea

A Rule:

1) 3 h before – 3 g Carbohydrates/kg body weight

2) 2 h before – 1 to 2 g of Carbohydrates /kg body weight

3) Avoid: Alcohol, Fiber and animal Fat.

4) Water Until 30 minutes before the race starts.

30 min Before:

Pre Workout Endurance: 1 or 2 scoops (depending on caffeine sensibility) in 250 ml of water.

DURING THE RACE

Hydration! Hydration! Hydration!

This is very personalized, depending on the weight, sex and height of the athlete, etc. It depends also on the weather – temperature, humidity…

General Rule: 500 -1000 ml/hour

CARBOHYDRATES CONSUMPTION PER HOUR:

First Hour – 30 g/hour (Ex: One Endurance Fruit Bar)
From 1 to Second Hour – 60 g/hour (One Salt Bar + Goldrink Premium 500 ml) + One Stick of 4 Electrolytes
After 2,5 h of race - 90 g /hour (One Jelly Bar + Goldrink Premium – 500 ml + 1 Boost Plus Gel) + One stick of 4 Electrolytes

AFTER THE RACE

1 L of water per kg body weight lost during the race.
Fast Recovery – Two scoops in 500 ml of water + One Banana

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THE RIDE 42KM

NIGHT BEFORE RACE

Dinner before the Race: A full Dish of Pasta (150 - 200 g) with some Grilled breast Chicken/ Turkey + a glass of Juice Fruit.
Try to avoid Fiber and Fat.
Note: if intolerant to gluten , try Quinoa or Basmati Rice or Buckwheat.

Adequate Sleep!!!

RACE DAY

Upon awaking – a Full glass of Water – 400 to 500 ml
Breakfast (2 h-3 h before):
- Suggestion 1 : A full cup of Muesli with fruits (banana+wild berries+ mango) and nuts (30 g ) with water, Yoghurt or vegetable drink (rice, almond , coconut). A Cup of Green Tea
- Suggestion 2 : Oat pancakes with a banana and an omelette (2 eggs white plus 2 eggs) + a table spoon of peanut butter . A Cup of Green Tea

Avoid: Alcohol, Fiber and animal Fat.

Water Until 30 minutes before the race starts.

30 min Before:

Pre Workout Endurance: 1 or 2 scoops (depending on caffeine sensibility) in 250 ml of water.

DURING THE RACE

Hydration ! Hydration! Hydration!

This is very individual, depending of the weight, sex and height of the athlete, individual adaptation, etc. It depends also of the weather – temperature , humidity…
General Rule: 500 -1000 ml/hour

CARBOHYDRATES CONSUMPTION PER HOUR:

First Hour – 30 g/hour (Ex: One Endurance Fruit Bar )
From 1 to Second Hour – 60 g/hour (One Boost Energy Gel + Goldrink Premium 500 ml) + One Stick of 4 Electrolytes
From 2^nd to finish: 90 g /hour (One Jelly Bar + Goldrink Premium – 500 ml + 1 Boost Energy Gel ) + One stick of 4 Electrolytes