{"id":13955,"date":"2026-04-22T12:03:16","date_gmt":"2026-04-22T12:03:16","guid":{"rendered":"https:\/\/kocevsko-outdoor.si\/?p=13955"},"modified":"2026-04-23T09:22:06","modified_gmt":"2026-04-23T09:22:06","slug":"your-kocevsko-outdoor-festival-nutrition-strategy","status":"publish","type":"post","link":"https:\/\/kocevsko-outdoor.si\/en\/your-kocevsko-outdoor-festival-nutrition-strategy\/","title":{"rendered":"YOUR KO\u010cEVSKO OUTDOOR NUTRION STRATEGY"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13955\" class=\"elementor elementor-13955\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bd25897 e-flex e-con-boxed e-con e-parent\" data-id=\"bd25897\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-996fe39 elementor-widget elementor-widget-text-editor\" data-id=\"996fe39\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Trail running is unpredictable by nature. Steep climbs, fast descents, and technical sections constantly shift your intensity. Your nutrition strategy should reflect this variability \u2014 it needs to be flexible, not static.<\/p><p>When fuelling is executed properly, you:<\/p><ul><li>sustain consistent energy output<\/li><li>delay the onset of fatigue<\/li><li>lower the risk of gastrointestinal (GI) distress<\/li><li>support faster recovery post-race<\/li><\/ul><h3>Phase 1: Carb loading (24\u201348h before)<\/h3><p>This phase focuses on maximizing glycogen stores, your body\u2019s primary energy source during endurance efforts.<\/p><p>Recommended intake: <strong>8\u201310 g carbohydrates per kg body weight per day.<\/strong><br \/>\u2192 For a 70 kg athlete: approx. <strong>560\u2013700 g carbs daily<\/strong><\/p><p>To reach this level efficiently:<\/p><ul><li>prioritize low-fiber, easy-to-digest foods (white rice, pasta, bread)<\/li><li>keep fat and protein intake moderate to allow higher carb intake<\/li><li>include liquid carbohydrates (e.g. isotonic drinks) if appetite is reduced<\/li><li>spread intake across multiple meals and snacks<\/li><\/ul><p>Keeping fiber low is important, as excessive fiber increases the likelihood of stomach issues during the race.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e201b81 e-flex e-con-boxed e-con e-parent\" data-id=\"e201b81\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-10c33df elementor-widget elementor-widget-image\" data-id=\"10c33df\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"447\" src=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-1024x572.jpg\" class=\"attachment-large size-large wp-image-13946\" alt=\"\" srcset=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-1024x572.jpg 1024w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-300x167.jpg 300w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-768x429.jpg 768w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-1536x857.jpg 1536w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-4-2048x1143.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f6af59c e-flex e-con-boxed e-con e-parent\" data-id=\"f6af59c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7cdb801 elementor-widget elementor-widget-text-editor\" data-id=\"7cdb801\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Phase 2: Pre-race (2\u20134h before)<\/h3><p>The goal here is to top up glycogen stores while ensuring optimal hydration before the start.<\/p><p>Recommended intake: <strong>1\u20134 g carbohydrates per kg body weight.<\/strong><\/p><p>Practical approach:<\/p><ul><li>choose easily digestible carbohydrate sources<\/li><li>avoid high fat and high fiber foods<\/li><li>include fluids with electrolytes to support hydration<\/li><\/ul><p>Hydration should start well before the gun goes off. Arriving at the start already hydrated is a key performance factor.<\/p><p>\u00a0<\/p><h3>Phase 3: Mid-race fuelling<\/h3><p>This is where performance is either maintained\u2014or lost. Once glycogen levels drop, performance typically declines quickly, not gradually.<\/p><p>To prevent that, fuelling must match the demands of the effort:<\/p><ul><li><strong>60\u201390 g carbs\/hour<\/strong> for moderate intensity<\/li><li><strong>90\u2013120 g carbs\/hour<\/strong> for high intensity<\/li><li><strong>500\u2013600 ml fluids\/hour<\/strong> as a baseline<\/li><li>up to <strong>1\u20131.5 L\/hour<\/strong> in hot conditions<\/li><\/ul><p>Since glycogen storages are limited, timing is critical. Instead of following a rigid schedule, adapt intake to the course:<\/p><ul><li>increase carbohydrate intake before climbs<\/li><li>maintain or slightly reduce carbohydrate intake on descents and flats<\/li><li>stay proactive\u2014don\u2019t wait until energy drops<\/li><\/ul><p>A flexible approach helps stabilize energy levels and reduces digestive stress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d90080 elementor-widget elementor-widget-image\" data-id=\"3d90080\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"447\" src=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-1024x572.jpg\" class=\"attachment-large size-large wp-image-13948\" alt=\"\" srcset=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-1024x572.jpg 1024w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-300x167.jpg 300w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-768x429.jpg 768w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-1536x857.jpg 1536w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-5-2048x1143.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f25ed83 elementor-widget elementor-widget-text-editor\" data-id=\"f25ed83\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Hydration &amp; sodium<\/h3><p>Sweating leads to both fluid and sodium loss. Replacing fluids with water alone can dilute sodium levels and impair absorption.<\/p><p>Consequences may include:<\/p><ul><li>reduced hydration efficiency<\/li><li>increased cramp risk<\/li><li>higher likelihood of GI discomfort<\/li><\/ul><p>Typical sodium intake with 6d Sports Nutrition products:<\/p><ul><li>6d Sports &amp; Ultra Gels, Salty Sports Bars, Salty Sports Chews \u2192 ~200 mg sodium<\/li><li>6d Sports &amp; Ultra Drinks \u2192 ~400 mg sodium<\/li><li>Electrolyte solutions (Hydro\/ORS) \u2192 ~450\u2013900 mg sodium<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44f608d elementor-widget elementor-widget-image\" data-id=\"44f608d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"447\" src=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-1024x572.jpg\" class=\"attachment-large size-large wp-image-13942\" alt=\"\" srcset=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-1024x572.jpg 1024w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-300x167.jpg 300w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-768x429.jpg 768w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-1536x857.jpg 1536w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-2-2048x1143.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-925a838 elementor-widget elementor-widget-text-editor\" data-id=\"925a838\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Common mistakes<\/h3><p>Even experienced athletes often:<\/p><ul><li>rely only on water<\/li><li>delay fuelling until it\u2019s too late<\/li><li>underestimate carbohydrate requirements<\/li><li>try to fix issues mid-race instead of preventing them<\/li><\/ul><p>The result is usually the same: sudden energy drops, digestive problems, and performance decline.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b41a9a3 elementor-widget elementor-widget-image\" data-id=\"b41a9a3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"447\" src=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-1024x572.jpg\" class=\"attachment-large size-large wp-image-13944\" alt=\"\" srcset=\"https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-1024x572.jpg 1024w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-300x167.jpg 300w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-768x429.jpg 768w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-1536x857.jpg 1536w, https:\/\/kocevsko-outdoor.si\/wp-content\/uploads\/2026\/04\/kof-3-2048x1143.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b76a88e elementor-widget elementor-widget-text-editor\" data-id=\"b76a88e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The most successful athletes fuel early, stay consistent, and avoid reactive decisions.<\/p><h3>Where to start?<\/h3><p>You can find a full range of race-day nutrition \u2014 gels, drinks, bars, and electrolytes at:<a href=\"https:\/\/www.laprimafit.com\/\" target=\"_blank\" rel=\"noopener\"> https:\/\/www.laprimafit.com\/<\/a><\/p><p>Ko\u010devsko Outdoor Festival athletes can use code <strong>KOF<\/strong> for <strong>25% off<\/strong>.<\/p><p><strong>La Primafit is an official partner of Amacx Sports Nutrition, 6d Sports Nutrition, Maurten, Precision Fuel &amp; Hydration, Nomio, Pelotan, 226ERS, and others.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0ee46a6 e-flex e-con-boxed e-con e-parent\" data-id=\"0ee46a6\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-64691e8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"64691e8\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-154b26c e-flex e-con-boxed e-con e-parent\" data-id=\"154b26c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5806537 elementor-widget elementor-widget-text-editor\" data-id=\"5806537\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\ud83d\udce9 Questions? Contact:\u00a0<a href=\"mailto:grega@laprimafit.com\">grega@laprimafit.com<\/a><\/p><p><em>This is a general guideline, not an individualized nutrition plan. Always test your strategy in training before race day.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Trail running is unpredictable by nature. Steep climbs, fast descents, and technical sections constantly shift your intensity. Your nutrition strategy should reflect this variability \u2014 it needs to be flexible, not static. When fuelling is executed properly, you: sustain consistent energy output delay the onset of fatigue lower the risk of gastrointestinal (GI) distress support [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":13940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-13955","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/posts\/13955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/comments?post=13955"}],"version-history":[{"count":6,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/posts\/13955\/revisions"}],"predecessor-version":[{"id":13971,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/posts\/13955\/revisions\/13971"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/media\/13940"}],"wp:attachment":[{"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/media?parent=13955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/categories?post=13955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kocevsko-outdoor.si\/en\/wp-json\/wp\/v2\/tags?post=13955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}