Nutrition and Supplementation for Nove Colli 2026: A Complete Program with Tips, Secrets, and a Step-by-Step Guide
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Nutrition and Supplementation for Nove Colli 2026: A Complete Program with Tips, Secrets, and a Step-by-Step Guide
Nutrition and Supplementation for Nove Colli 2026: A Complete Program with Tips, Secrets, and a Step-by-Step Guide
The Nove Colli is an endeavor that truly tests physical and mental endurance. Even impeccable training can be undermined by inadequate nutrition. Nutrition is the fuel that powers your training efforts and enables you to perform at your best on race day. This comprehensive guide will outline a complete nutritional strategy, from the preparation period to in-race hydration, so you can tackle the Nove Colli with maximum energy.
1. Nutrition During the Preparation Phase: Building Your Reserves
Your daily diet during the months of training is fundamental to supporting muscle growth, recovery, and the building of energy reserves.
Carbohydrates: The Primary Energy Source:
They form the foundation of your diet. They are the muscles' preferred fuel, especially during prolonged efforts.
Prioritize complex carbohydrates: pasta, (whole grain) rice, oats, potatoes, whole wheat bread, legumes. These release energy slowly, maintaining stable blood glucose levels.
Quantity: Increase your intake on intense or long training days. They can account for 60-70% of your total caloric intake.
Proteins: For Muscle Recovery and Repair:
Essential for repairing and building muscle tissues damaged by training.
Sources: Lean meats (chicken, turkey), fish (salmon, tuna), eggs, dairy (Greek yogurt, ricotta), legumes, tofu.
Quantity: Aim for about 1.2-1.7 grams of protein per kg of body weight per day, distributed evenly across meals.
Fats: Long-Lasting Energy and Vital Functions:
Provide energy at lower intensities and are crucial for vitamin absorption and hormone production.
Prioritize healthy fats: Extra virgin olive oil, avocado, nuts (walnuts, almonds), seeds (chia, flax), fatty fish.
Quantity: Approximately 20-25% of your total caloric intake.
Fruits and Vegetables: Vitamins, Minerals, and Antioxidants:
Fundamental for overall health, recovery, and strengthening the immune system.
Consume them in abundance, varying colors to ensure a wide spectrum of nutrients.
Daily Hydration:
Don't wait until you're thirsty. Drink water regularly throughout the day (2-3 liters), even when you're not training. Water is vital for nutrient transport and thermoregulation.
2. Pre-Race Week: Carbohydrate Loading (Carb-Loading)
The carb-loading phase is crucial for maximizing muscle and liver glycogen stores, providing extra energy for the race.
When to Start: Approximately 2-3 days before the Nove Colli.
What to Eat:
Significantly increase your intake of complex carbohydrates.
Examples: large portions of pasta, rice, potatoes, white bread, mashed potatoes, bananas.
Avoid: High-fiber foods (whole grains, leafy vegetables), excessive fats, and fried foods, which can slow digestion and cause gastrointestinal distress on race day.
Hydration: Continue to drink plenty of water and, if desired, isotonic drinks to also build up electrolytes.
3. Race Day: Minute-by-Minute Nutritional Strategy
Managing your nutrition on the day of the Nove Colli is what will allow you to sustain your effort for hours.
a. Breakfast (3 hours before start)
Goal: Fuel up without feeling heavy.
What to Eat:
Low-glycemic carbohydrates: toast with jam, unsweetened cereals (oatmeal) with milk or plant-based drink, leftover plain rice or pasta.
Avoid: Excessive fiber (fruit with skin, vegetables), fatty foods, complex proteins (eggs, cheese).
Liquids: Coffee (if accustomed), water.
b. Before the Start (30-60 minutes before)
Goal: A small energy boost.
What to Eat: Half a banana, a small energy bar (tested in training), an energy gel with water.
c. During the Race: Continuous Fueling
This is the most critical phase. The goal is to maintain a constant flow of carbohydrates and electrolytes to prevent "bonking" and cramping.
Carbohydrate Intake:
Frequency: Start eating and drinking within the first 20-30 minutes of the race. Don't wait until you feel hungry or thirsty.
Quantity: Aim for 60-90 grams of carbohydrates per hour. This is a high target and requires gastrointestinal training.
Formats:
Energy gels: Quick to consume and digest. Take one gel every 30-45 minutes, always with water.
Energy bars: Excellent for more gradual energy release. Choose those based on carbohydrates with low fat/protein. Consume one bar every 60-90 minutes, depending on its size.
Fruit: Bananas (easily digestible and rich in potassium), dates.
Baked goods: Small rolls with jam, tarts if palatable and well-tolerated.
Rotation: Alternate types of food to prevent palate fatigue and gastrointestinal issues.
Hydration and Electrolytes:
Frequency: Drink regularly, 1 bottle (500-750 ml) every hour, or more in hot conditions.
What to drink:
Isotonic drinks: Provide carbohydrates and electrolytes (sodium, potassium, magnesium) essential for preventing cramps and maintaining fluid balance.
Water: Use it to rinse your mouth or as a base for gels. Alternate between water and isotonic drinks.
Salts: If you sweat a lot or it's very hot, consider supplementing with salt capsules or specific electrolyte drinks.
Aid Stations:
Utilize aid stations to refill bottles and grab solid foods (fruit, sweets).
Don't stop for too long to avoid muscles cooling down and losing your rhythm.
d. After the Race: Recovery
The Metabolic Window (30-60 minutes post-race):
This is the ideal time to replenish glycogen stores and repair muscles.
Consume a mix of carbohydrates (3-4 parts) and protein (1 part).
Examples: Smoothie with milk/plant-based drink, banana, and protein powder; sandwich with lean cold cuts; pasta with tomato sauce; Greek yogurt with cereal.
Post-Race Hydration: Continue drinking water and electrolyte drinks to fully rehydrate.
Main Meal: Within 2-3 hours of finishing, have a complete and balanced meal.
4. Testing Your Strategy in Training
This is crucial! Never try new foods or supplements on race day. Everything you plan to use during the Nove Colli (gels, bars, drinks) must be tested and re-tested during your long training rides, especially those that simulate the duration and intensity of the race. This way, you'll discover what works best for your stomach and your body.
Conclusion
Nutrition is an often-underestimated aspect of Granfondo preparation, but it's just as important as physical training. A well-planned nutritional strategy will give you the necessary energy to conquer every climb of the Nove Colli, prevent stomach issues, and fully enjoy the experience. Fuel your body consciously, and it will reward you with a memorable performance.