About two to three hours beforehand, make sure you eat a rich breakfast full of carbohydrates (toast, cereal, jam or honey), fat (peanut butter, dried fruit and butter) and proteins with a high biological value (eggs, ham or milk). Don't forget liquids, take at least half a litre of plain water or herbal tea..
An hour before leaving, boost your energy reserves with Total Energy Fruit Jelly>, Total Energy Fruit Bar> and a vial of L-Carnitine Shot.
Eat about 50-60g of carbohydrates every hour, helping yourself of gels and bars. Eat small amounts of savoury food as well: you can prepare it before the race, otherwise you can find it at refreshment posts.
Hydrate yourself constantly every 15-20 minutes without waiting until you feel thirsty, in which case it's already late! Drink at least two half-litre bottles every 90 minutes.
At the 100km mark, take a Total Energy Shot> or a vial of Guaranà Super Strong Liquid for a toning effect.
Replenish your energy resources as soon as possible at the end of your effort with Total Energy Recovery> and 4Fuel> RECHARGE, which are rapidly absorbed to allow for smooth recovery.
Take your time after the race to take a serving of Star Whey Protein to support muscle recovery, before treating yourself to a full meal.
