How exciting, we've reached the final days on the way to El Cruce!

We continue supporting you from the Nutrition Team with your nutrition before and during the race. If you've been able to plan and train well, that's great! If not, we'll be here for next time. In the meantime, here are some general considerations to help you achieve better well-being and performance during the challenge.

Starting 2 days before the first stage, begin loading carbohydrates and ensure good hydration.

Drink between 2 and 3 liters of fluids throughout the day.
Eat carbohydrates low in fat that you're accustomed to consuming at every meal (breakfast, lunch, snack, and dinner), such as bread, cereals, rice cakes, quince paste, dates, honey, potatoes, rice, pasta, etc.
Consume fruits at every meal and snack: aim for 5 to 6 portions or medium-sized pieces distributed throughout the day.
Reduce the consumption of meats (lean beef, chicken, fish, pork) or legumes to 1 portion per day, preferably at lunchtime.
Reduce dairy consumption to 3 servings per day and suspend protein supplements if you're using them.
Eggs: reduce to 1 per day or avoid them altogether.
For the previous dinner, choose a dish rich in carbohydrates such as plain pasta, rice, polenta, or homemade pizza with low-fat cheese. If adding vegetables, opt for cooked vegetables or tomatoes. If preparing sauce, make it without frying, sautéing, or cooking in oil. Use olive oil (1 tablespoon per meal) for seasoning in its raw form.
Pre-race breakfast:

Eat what you're accustomed to before long runs. Include an infusion or a glass of water. Ideally, your breakfast should include carbohydrates like bread, rice cakes, cereal, dried fruits, quince paste, or dates. From when you wake up until the start, consume around 300 to 500cc of fluids (including infusions).
During the race:

Hydrate every 10-15 or 20 minutes as your body requires (if you couldn't individualize your hydration based on your sweat test), keeping in mind that if you consume gels, you should drink approximately 350 to 500cc of water before consuming another gel or isotonic drink.

If you hydrate with water, a good option would be to alternate sweet foods (candies, quince paste, dates) with salty ones (e.g., salted nuts) approximately every 30 to 40 minutes. If you are only using sweet foods, consider incorporating salt tablets, at least 1 tablet every 40 minutes.

From the third hour of the race onward, you should incorporate more nutrient-dense foods or supplements like protein bars, complete drinkable supplements, or a mix of nuts. Additionally, starting from this point, it's advisable to consume at least 1 salt tablet per hour, regardless of the intra-race strategy implemented (ideally, this should be trained and planned beforehand).

Upon crossing each finish line: celebrate and recover with hydration, carbohydrates, fruits or vegetables, and include good sources of proteins and healthy fats in each meal.

¡From the Nutrition Team, we wish you a happy Cruce! We enjoyed accompanying you through the process so you can reach each goal without nutritional risks.

We always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.