A balanced meal containing carbohydrates, moderate protein and low fat is ideal before a mountain race. Foods such as oats, rice, pasta or toast with simple protein sources provide sustained energy for long climbs.

Hydration needs vary depending on temperature, altitude and intensity, but most runners aim to drink small amounts regularly throughout the run rather than waiting until they feel thirsty.

Electrolytes can help replace minerals lost through sweat during long mountain runs. They are particularly useful during warm conditions or races lasting several hours.

Many runners use a combination of energy gels, hydration mixes and small snacks such as bars or fruit. Testing different fueling strategies during training helps determine what works best for each athlete.

Maintaining consistent fueling and hydration is key. Consuming small amounts of energy regularly throughout the race helps prevent fatigue and keeps energy levels stable.