PROTEINI.SI - How to fuel properly for Istria300
Have you signed up for Istria300? Congratulations! Now comes the crucial question: what should you eat and drink during the race to keep your body going for all 300 kilometers? In this article, we present a detailed fueling plan to help you successfully replenish energy stores, prevent exhaustion, and increase your chances of crossing the finish line with a smile. Everything is tailored using Proteini.si products, which will also be available at the event.
The Basics: Why fueling is crucial
During a 300-kilometer race, the body requires far more energy than glycogen stores alone can provide. Without proper carbohydrate (CHO) intake during the ride, you risk:
• Hitting the “wall” (hypoglycemia)
• Muscle cramps
• Reduced power, focus, and motivation
A well-planned intake of CHO and fluids is therefore key to conquering the challenge.
Race-Day intake goals
• Carbohydrates: 60–90 g per hour (up to 100–120 g for trained athletes)
• Fluids: 500–750 ml per hour (more in hot conditions)
• Electrolytes (sodium): 400–800 mg per hour
High CHO intake is only possible with prior gut training – we recommend practicing this strategy during long rides
60–90 minutes before the start: pre-race routine
Why:
• Full glycogen stores + nervous system activation
What to consume:
• 1x Atombody Oat cake (e.g., banana) → 40 g CHO
• 500 ml Proteini.si Iso Drink → 30 g CHO + electrolytes
• (Optional) 1x Caffeine Energy Gel 15 min before start → 22 g CHO + ~75 mg caffeine
Total: ~70–90 g CHO + 500 ml fluids + mental boost
Fueling during the race: hour by hour
Most important rule: start early, eat often, don’t wait until you’re hungry.
Recommended combination:
• Gels → quick CHO source (22–25 g/gel)
• Bars → slower absorption (40 g/bar)
• Isotonic drinks → CHO + fluids + electrolytes
|
Time |
Intake |
Total CHO |
Fluids |
|
0–1h |
1x Energy Gel + 500 ml Iso Drink |
~65 g |
500 ml |
|
1–2h |
1x Energy Bar + 1x Gel + water |
~75 g |
750 ml |
|
2–3h |
2x Gel (1 with caffeine) + water |
~88 g |
500–750 ml |
|
3–4h |
500 ml Iso Drink + 1x Gel |
~65 g |
500 ml |
|
4–5h |
1x Bar + 1x Gel + water |
~75 g |
750 ml |
|
5–6h |
2x Gel (regular + caffeine) + water |
~85 g |
500 ml |
|
6–7h |
Iso Drink + 1x Gel |
~65 g |
500 ml |
|
7–8h |
2x Gel + water |
~88 g |
750 ml |
|
8–9h |
1x Bar + water |
~65 g |
500 ml |
|
9–10h |
1x Gel + Iso Drink |
~75 g |
750 ml |
In the final hours, liquid forms (gels, drinks) are recommended, as solid food can feel heavy when fatigue sets in.
Total balance (for a 10–11 hour race)
• Carbohydrates: 750–900 g
• Fluids: 5–7 liters
• Gels: 15–20 pieces
• Bars: 3–5 pieces
• Isotonic drinks: 3–5 × 500 ml
Additional tips
• Don’t experiment on race day – test every product during training.
• Caffeine gels should be used strategically: one after 2–3 hours, another when energy drops.
• Don’t forget water – relying solely on isotonic drinks can lead to excess CHO intake.
• Carry a “safety gel” for emergency situations.
Where to find our products
All featured products are available at www.proteini.si, www.atombody.com or in physical stores. Selected items will also be available at the Proteini.si and Atombody stand at the event, along with expert advice.
Conclusion
Istria300 is not just a physical challenge, but a nutritional one as well. Proper fueling and hydration often make the difference between hitting the wall and enjoying the final kilometers with a smile. By following this plan and testing products during training, you’ll be ready to deliver your best performance yet.
See you in Istria!
Article prepared in collaboration with Proteini.si
Author: Simon Mastnak, sports consultant and cycling enthusiast
