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Nutrition Plan - Adventure Racer - Charles Triponez

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Charles Triponez grew up in Switzerland, where his parents introduced him to skiing at an early age and later ended up competing internationally with the Swiss Ski Team. After competing with the Swiss Ski Team, his passion for the outdoors brought him into mountaineering, climbing and back-country skiing.

Do you have a health condition or allergy that requires you to have a special nutrition plan?
Fortunately, I have no food allergy but I do have hereditary Hypercholesterolemia. The good side of it is I just need to eat healthy and balanced!

Do you follow a specific diet? If so, describe it and explain how it is benefitting you?
Dairy and meat are central elements in the Swiss regime, so my nutrition drastically evolved when I moved to California in 2015. I adjusted to my wife's nutrition habit, switched meat/ vegetable/starch /.. ratios and quickly saw a significant improvement in my athletic performance.
Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc?
Not always, it all depends on the phase of my training/racing. Essential MG from Hammer is my go to. I’ve tested quite a lot of similar product, but the unique combination of Magnesium sources from Essential MG has several real positive effects; from reducing cramps to reducing fatigue but as well helping to control my cholesterol and blood pressure.

With years of ski competition when I was young and ultra-endurance now, my knees are not at their best, so I take supplements like Tissue Rejuvenator from Hammer. The combination of Glucosamine & Chondroitin seems to work well for me.
What’s your pre-competition nutrition and hydration plan? 
I recently moved to Bend OR, the dry climate and medium to high elevation can be challenging in staying hydrated.

I’m only drinking tap water for the pre-workout, usually 12 ounces. During workout & competition, I use Tailwind Endurance Fuel. It’s a great product on all aspects, from taste to digestion to overall hydration formula. The single servings allow me to refuel during long workouts or races. I supplement with SaltStick tabs when the temperature is high and for ultra-distance.

I even use Tailwind for a multi-day race, I don’t get tired with the flavors by regularly switching them.
My nutrition for workouts is pretty simple as Tailwind contains 100 calories per servings. Up to 2-3h I only take a gel as a backup if my pre-workout nutrition was not sufficient. After a long workout, I take a Tailwind rebuild to start fresh the next day.

What's your nutrition and hydration plan for during the competition?
Nutrition during competition is quite a challenge with Adventure Racing. Adventure World Series events last usually from 70h up to 120h non-stop. As we can’t only eat bars and gels for that amount of time, we need to supplement with “real” food.

The first 30h, my calories (this is roughly 30’000 calories) are provided by a mix of Tailwind, BonkBreaker bars/chews, Honey Stinger gels & waffle and Trail Butter.

Passed 30h, I introduce real food, during transitions, I usually eat a dehydrated meal or oatmeal/cereal pouch depending on the time of the day. A soft pouch of Tuna or Salmon mixed with Ramen and salted broth is a fantastic "on the go” meal.

Every 12h, I take a Tailwind to replenish, rebuild and rehydrate and use SaltStick during the entire event to compensate for the massive loss of electrolyte.

What's your post-competition nutrition and hydration plan? 
During such race, the body and mind go through such a deprivation that after a race, I allow myself 2 days of eating anything I want in any quantities, then I start to get back into my standard nutrition.
Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
Yes, from 2h to 120h, from 10miles to hundreds of miles, from single discipline to multisport. So the range is wide so the nutrition/hydration plan. As detailed above, the approach must be adjusted based on the type of event, the location, and the climate.

My needs in the swamp of Pantanal (Brazil) at sea level and constantly over 90F were not the same as the ones in the high plains of Ecuador at 14’000ft elevation and below 50F. Even after more than 10 years of racing at the ARWS level, I learn more every race.

Any other nutrition/hydration secrets you’d like to share?
It’s not a real secret, but don’t try something new during a race, you could throw away a month of preparation by swapping your favorite drink to something “better” that doesn’t work for you.
I still like a cold IPA after a grueling workout… even if some recent studies are not validating it :-)

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