QMT NUTRITION CHEAT SHEET
QMT 21 & 25
During an endurance that lasts between 2-4 hours simple carbohydrates will be your main source of energy.
- Stock up your energy by eating carb rich meals before the race
- During the race start start fueling early - waiting until you need fuel is too late
- Eat minimum 100-200 calories of simple carbs every hour to perform your best (XACT ENERGY Fruit bars are exactly 100 calories, east to east AND tasty)
Use this table to help work out what your energy needs will be in order to help you perform your best:
|Avg finish time||Every 45 minutes||Every 30 minutes||Recovery|
|QMT 21||2:45||4||6||15 - 20 grams of protein + 45-80 grams of carbohydrates|
|QMT 25||3:00||4||6||15 - 20 grams of protein + 45-80 grams of carbohydrates|
Make your recover tasty with an XACT PROTEIN Chocolate wafer. They contain 15 grams of protein as well as vitamins and minerals important to recovery
QMT 50, 80, 110 and 100 miles
During an ultra distance event, you will need a combination of foods to help you finish!
|XACT ENERGY /gels/chews (100 cal portion /30-45 mins)||Autre aliments (calories)||Total protein during the race (based on consuming 100g/day)|
|QMT 100 miles||45-65||200||140|
- Aim to eat a minimum of 200 calories per hour. More is better
- By combing simple carb sources with other food types you are able respond to your body's high energy demand but avoid sugar fatigue and constant hunger
- Train with the foods you will be using on race day so you have the habit of eating regularly and can learn what works (and what doesn't)
Want to learn more about fueling for the QMT, read our full article here.