Official supplier

NUTRITIONGUIDEPREAMBLE
On 7th April, you will set off along the route of the legendary
Schneider Electric Marathon de Paris. Nothing should be left tochance and one of the most important questions at this stageof your preparation is:

How should I eat?
The aim of this guide drawn up in partnership with tā energy,
official supplier of the event, is to help you with your preparationright up until the big day, as well as after the event to recoverproperly.

Let’s go!

2

TIPS TO BEAR IN MINDFOR YOUR PREPARATION
01

Test your products and develop your nutritional strategy
throughout your preparation so that you do not have any
nasty surprises on the big day.

02

Eat carbohydrates when training to improve the qualityof your session and subsequent recovery time.

03

Eat a balanced diet rich in natural produce, proteins(eggs, fish, dairy products, etc.), vegetables, carbohydrates(rice, pasta, semolina, etc.) and good fatty acids (omega 3).

04

Keep properly hydrated by drinking at least 1.5 litre of watera day (you can top this up with electrolytes).

3

HOW TO TACKLE THE LAST WEEKBEFORE THE MARATHON?
7 TO 4 DAYSTO GO
Maintain your usual
diet with proteins,carbohydrates, fats andfibre, and make sure you
stay well hydrated.
Keep the 3 V principle
in mind:Veritable, Varied,
Vegetables.

3 TO 2 DAYS TO GO

1 DAY TO GO

Concentrate on replenishing with carbohydrates.
Carbohydrates should now account for 60 to 70%
of your daily intake. At the same time, gradually
reduce fibre and foods that are irritating anddifficult to digest.

Return to a normal calory diet to lighten yourdigestive load and avoid tiring your body, while
including a majority share of carbohydrates.
Do not eat irritants that could complicate
your digestion.

Make sure you drink a sufficient amount,as glycogen storage requires water. You can also
include maltodextrin in your diet. In addition toproviding energy, maltodextrin helps you to avoid
digestive problems.

Avoid ready-made meals, sauces, spicy foods,
soft drinks and animal fats. When eating fruitand vegetables, prefer cooked vegetables
and stewed fruit. Also avoid eating too many
carbohydrates the night before to ensure you
digest and sleep well.
Keep well hydrated and, if necessary,take electrolytes to promote mineral recharge.

4

WHAT TO EAT ON THE BIG DAY
THE BIG DAY
For your breakfast,
it is advisable to allow
at least 3 hours foradequate digestion
so that the body is fully
prepared for the effort
ahead.
This meal should
mainly be made up
of carbohydrates
and can also include
proteins.
Avoid fats, whichslow down digestion.

??

HERE ARE SEVERAL IDEAS
FOR PRE-RACE MEALS:
A hot or cold
drinkN.B.:
as race time approaches, the meal
should be lighter and more like asnack (rich in carbohydrates) toensure easy digestion.
Example: Eat an energy bar 1 hour
before the start.

EXAMPLES OF PRODUCTS YOUCAN EAT BETWEEN THE LASTMEAL AND THE START
A homemade cake(banana bread,yoghurt sponge cake)+ source of protein(yoghurt, quark)

Sourdoughbread + eggs
or ham + hardcheese + 1
bananaBanana andchocolate bowl cake(if oatmeal is welltolerated duringtraining)

Maltodextrin-type long-distanceeffort drink.
Energy gel 10 to 5 minutes beforethe start (do not eat it earlier,as this may lead to reactivehypoglycaemia).
5StartFinishREFRESHMENTS

10 Km

Subway station
Solid and liquid supplies
Timekeeping / every 5 km
Toilets / every 5 km
Drinks / every 5 km

PalaisGarnier

Arc deTriomphe

Prés idendu.
AvaillesVers. deAv

BIR-HAKEIM

Muséed'Orsay

Place dela BastilleCHÂTELET

5eorges PompidouHÔTEL DE VILLE

Rue

Notre-Damede Parisde Rivoli

BASTILLE

25

Liquid refreshments available:lemon flavour electrolytes

Château deVincennes
AvenueDaumesnilillyeu

lm a
nsCONCORDEeR

ExeCarrousel

ed

Bvd

35

OPÉRA

VoieGTour
Eiffeltā energy will be present
at the refreshment points
after 20 and 32.3 km.

Ru

PORTE
D'AUTEUIL

s Ch
amp
s-É
lysé
es
Avenue de New York

30rumePASSY

Hippodrome
d'AuteuilAuteuill Do
Pau
Av.

Av.
denedyAv. de l ' H i ppodrome

40tK
en

LA MUETTE

Bvdd’Grand
PalaisPORTE
DAUPHINE

Bois deBoulogne

Place dela Concorde

DAUMESNIL

Sei

10Aven ue

PORTE
DORÉE

onnt

Daumes n

Avenusnil
meuaeD

INSEPilel

15

INSEPedut
RoreineSe

Ch adeRue

neEXELMANSCHÂTEAU DEVINCENNESaPue
endeG r a v elleraeG1000 mAvendue

20

Bois de Vincennesv e lledemiyra

Av

Solid refreshments available:
Bananas, apples, pears,
gingerbread slices, marble
cake slices, dried fruit, sugar
cubes, cereal bars and saltine
crackers.
6

ADVICE FOR DURING THE RACE
1

Stay well hydrated during
the race by drinking water,a performance drink or acombination of water andelectrolytes.

23Take on carbohydrates by
eating products you havetested during training, inthe format that you aremost comfortable with.

Eat and drink theseproducts regularly
from the start of the race.

Tips: set yourself a carb
rate per hour and carry out
your training with it.
As a guideline, aim for
between 40 grams forbeginners and 60 gramsfor the more experienced.
From then on, all you haveto do is put together yourstrategy with the different
products to achieve thevalue you are looking for.
So, remember to eat easilydigestible foods with ahigh glycaemic index
that are easy to consume
during exercise.

4

EXEMPLES:
1 tā bar

approximately 20 grams of carbohydrates

1 tā gel

33 grams of carbohydrates

1 sachet of tā gums

24 grams of carbohydrates

1 tā gel + 1 sachet of tā gums

2 tā gels

49 grams of carbohydrates

66 grams of carbohydrates

7

POST-RACE TIPS
FOR RECOVERY, THERE ARE 3 OBJECTIVES:REHYDRATE YOUR BODY
AND RESTOCK ITS MINERALSREPLENISH YOUR
ENERGY RESERVESENSURE MUSCLEREBUILDING

150% of what you have lost inwater needs to be restored
within 2 to 4 hours after the endof the race, then continue withregular rehydration (tip: keep aneye on the colour of your urine).
Electrolytes supplements canhelp you to start restocking yourbody’s minerals.

Focus on carbohydrate-richfoods, if possible with a moderate
to high glycaemic index, in thefirst few hours after the race
(recovery drinks, energy bars,ripe fruit, cakes, milk-based
drinks, etc.).

Drink recovery drinks,
contain protein, dairy products
are a good source of it, as areprotein bars or simply a meal richin carbohydrates and proteins.
Return to a varied, balanced dietas soon as possible.

8THE TĀ ENERGY PROTOCOLDURINGBEFORE
Maltodextrin:
to make it easier toreplenish carbohydrates
and optimise your energy
reserves

Objective Performance

80 m
76 m

AFTER

60 m

3 hrs. 30 min
200 gramsof carbohydrates

Objective Finisher

40 m
27 m
0 km

5 km

10 km

15 km

20 km

25 km

30 km

35 km

40 km 42.195 km

Recovery drink:to ensure muscle rebuilding
and recharging energy
reservesor80 m
76 m
60 m5hr.

Electrolytes: to fill up on minerals
before the race

200 gramsof carbohydrates

40 m
27 m
0 km

5 km

10 km

15 km

20 km

25 km

30 km

35 km

40 km 42.195 km

Bars: to recharge energy
reserves thanks to natural
products electrolytes
to start restocking minerals
and optimising hydration

Tips: take a gel with you in addition to the total provided in caseyou run out of steam or lose one of your products during the race.
9FIND OUT MORE ABOUT
TĀ ENERGY PRODUCTS

The brand tā energy will
be present at the RunExperience expo from4th to 6th april 2024.

For the Schneider Electric Marathon de Paris,tā energy has created a marathon pack to help you
throughout your preparation and during the race.
Here are the products:

2 SACHETS OF GUMS, 4 GELS, 2 BARS, 1 MALTODEXTRIN,1 TUBE OF ELECTROLYTES AND 1 BOTTLE
10GELSGels are made up of a combination of glucose
and fructose for prolonged energy supply andbetter absorption of sugars by the digestivesystem, plus they are the most rapidly assimilated
source of energy. Formulated for an energy boostand provide 33 grams of carbohydrates per sachet
as well as electrolytes, antioxidants, amino acids,
vitamins and caffeine in certain flavours.
They are ideal for prolonged and/or intense effort.
Available in 11 flavours.

GUMS
New generation sweets that are glucose-based,
as well as enriched with electrolytes and vitamin
C (and caffeine in some flavours). They are highly
digestible and easy to eat, with each squarecontaining 8 grams of carbohydrates. These gums
are an effective solution for a quick and controlledenergy boost. Available in 8 flavours.

MALTODEXTRINThis is an ideal drink forcarbohydrate replenishing thanks to its DE6(dextrose equivalent) making it a slow-releaseenergy source that helps to build energy
reserves and maintain optimal hydration. It
can also be used as an effort drink for longdistance formats, thanks in particular to its low
sweetening power, which means it has a taste
close to neutral.

RECOVERY DRINKS
ELECTROLYTES
These are low-calorie tablets with electrolytes andvitamins. Use it every day, before, during and after
training, to ensure good hydration and cover partof your daily mineral requirements. Available in 8flavours.

BARS
These bars are made from 100% organic andnatural ingredients. They are mainly made upof dates, oats and oleaginous fruits as well as
ingredients specific to each recipe, providing
approximately 20 grams of carbohydrates in amatrix that provides fast, long-lasting energy
supply. Available in 3 flavours.

This recovery drink, based on milk proteins andmaltodextrin with a rapid glycaemic index, vitamins
and BCAAs (4:1:1), rehydrates the body and restocks
its minerals while helping to rebuild muscles andreplenish energy reserves. One portion provides
approximately 40 grams of carbohydrates and 16
grams of protein. Available in 3 flavours.

11LES APPORTS NUTRITIONNELSELECTROLYTES

GUMS

BARS

GELS

MALTODEXTRINRECOVERY DRINKS

UseDAILY
BEFORE THE EFFORT

10 min before the effort

1 hour before the effort

5 min before the effort(D-3 to D-1)

DURING THE EFFORTAFTER THE EFFORTRECOMMENDATIONS

1 tablet for 500 to 750ml during
the effort, up to 1500ml daily

1 gum every 15 minutes
equivalent to one sachet
every 45 minutes

1 bar every hour

1 gel every 30 min to 1 hour

2 scoops for 500ml
of water as a refill

2 scoops for 500ml of liquid(water, milk, or plant-based milk)

Calories per portion
Carbohydrates perportion
Proteins per portion
Sodium per portion
Potassium per portion
Magnesium per portion
BCAA
Caffeine
Vegan

Can be consumed hot or cold

≈ 100kcal

142kcal – 169kcal

133kcal174kcal236kcal

≈ 3g

≈24 g

15 – 23g

33g

44g

40g

Gluten freeFlavors

2 - 4g
350mg

106 - 144mg

80mg

55mg

75 - 80mg

56mg

17g
50 - 100mg

300mg

25mg

305mg

25mg

58mg500mg (2:1:1)
0-10mg0-50mg

196mg

2000mg (4:1:1)

0-50mgoat gluten
8 (1 with caffeine)

8 (4 with caffeine)

311 (2 with caffeine)2312

CONCLUSION
To complete your preparation, you can find all the guides on theofficial site. You can also visit the tā energy web site to discover
the entire product range.

TĀ ENERGY

See youthon 7 April!

13Official supplier