SPORTS NUTRITION: YOUR BEST ALLY TO CONQUER TENERIFE'S BLUETRAIL BY UTMB®

Why is nutrition critical in endurance events? Running through Tenerife's spectacular scenery, from its magnificent mountains to the challenging coastal trails, is no easy task. Your body becomes a machine that burns glycogen, the fuel we store in our muscles. Reserves are depleted without adequate replenishment, and the dreaded “wall” appears: a feeling of extreme fatigue which can stop you in your tracks. In addition, each drop of sweat doesn't only remove water, but also vital electrolytes such as sodium, magnesium and potassium, which are responsible for proper muscle function and cellular hydration. That's why taking care of your nutrition before, during and after the race is essential to cross the finish line in optimal conditions. Key strategies for mastering sports nutrition

**1. Before the race: The importance of carbohydrate loading ** The days leading up to the Tenerife Bluetrail are crucial for preparing your body. During the 2-3 days before the event, increase your carbohydrate intake to maximise your glycogen stores. Foods such as rice, pasta, wholemeal bread, sweet potatoes and oatmeal should be the main ones in your diet. Key advice: Maintain constant hydration during this phase. Glycogen is stored with water in your muscles, so make sure you drink enough fluids. Also avoid foods high in fibre and fat, which can cause digestive discomfort.

**2. During the race: Nutrition and hydration in motion ** When you start the Bluetrail, your muscles start to work hard, and that means you also need a strategy to keep your energy constant. Consuming 30-60 grams of carbohydrates per hour is essential to prevent your glycogen levels from plummeting. Recommended options: • Energy gels for a quick supply of carbohydrates. • Sports bars or fruits such as bananas and dates for a longer-lasting effect. • Salty snacks, such as nuts or small sandwiches, to balance sodium loss. Clever hydration: During the race, drink 500-750 ml of water or isotonic drink per hour. If you opt for water, combine it with salt capsules to replenish electrolytes lost through sweat. Key advice: Split consumption into small intervals every 20-30 minutes. This will help you avoid energy peaks and drops, while maintaining stable performance throughout the test.

3. After the race: Prioritise your recovery Crossing the finish line is euphoric, but your body still needs attention. The first 30 minutes after the race are crucial to speed up muscle recovery and replenish energy. Key foods: • Carbohydrates: Bread, rice or fruit such as bananas or watermelon. • Proteins: Yoghurt, milk, cottage cheese or a protein shake. Practical example: Make a homemade smoothie with skimmed milk, a banana, oatmeal and a scoop of protein powder. This type of combination (3:1 carbohydrate/protein) accelerates muscle repair and recharges your energy reserves. Common mistakes to avoid

1. Try something new on race day: Nutritional experiments should be done during training. On race day, stick to what you know works.
2. Only drink water: Hydration without electrolyte replacement can lead to hyponatremia: a dangerous condition due to a lack of sodium.
3. Forget recovery: Don't underestimate the importance of eating well after the race. This will directly influence your recovery, and how you will feel the next day. Nutrition: Your best ally to conquer your limits

The Tenerife Bluetrail by UTMB® is not just a race, it is a personal journey that will lead you to discover what you are really capable of. With well-planned nutrition, you will enjoy every kilometre, harness the energy of your muscles and cross the finish line with the satisfaction of having done your best.

Remember: every body is different, so take these recommendations as a guide to create your own strategy. And above all, enjoy the journey because that's what really counts after all. See you on the trails in Tenerife!

Author: Sergio Martín Hernández. Nutricionista e investigador