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The nutrition strategy before and during an Everesting event is basically a very individual matter, especially for longer distances. Nevertheless, there are important guidelines to follow in order to get through the competition optimally. Special attention should be paid to the following four parameters:
• Fluid balance: Drink regularly and according to your thirst.
• Energy: Use easily digestible carbohydrates as the main source of energy, approx. 60-100 g per hour. Sports drinks and energy gels are particularly practical during races.
• Electrolytes/salt balance: Preferably use sports drinks and additionally take electrolytes (Salt Caps, Electrolytes Pure, Electrolytes Tabs) if the race lasts more than three hours. Especially, if pure water is drunk and warm temperatures prevail.
• In hot competition conditions, use the Hydration Preloader pre-performance drink to specifically prepare for high sweat loss.
→ Download SPONSER Everesting Athlete Nutrition Guide (PDF)
Formerly a secret tip, the so-called nitric oxide activation has spread in recent years thanks to broad scientific support. In addition to professionals, this concept is also used today by numerous ambitious amateur athletes. The activation of the nitric oxide metabolism (NO) aims, among other things, at increased oxygen availability and improved blood flow. The most efficient products are Nitroflow Performance und Red Beet Vinitrox.
The longer the competition, the more the body's limited carbohydrate reserves and absorption capacity become the performance-limiting criteria. As a rule, long distance cyclists therefore benefit from carboloading prior prior to the start. Efficient carboloading means filling the body's various carbohydrate stores to the maximum. Study results suggest that one to two days of carboloading before competition is the adequately efficient. However, large amounts of food on the eve of a competition often lead to an unpleasant feeling of fullness or even digestive problems, and are therefore not recommended. Consequently, in addition to a generally carbohydrate-rich diet immediately before the competition, we recommend taking the specially developed Carbo Loader on pre-race days. Carbo Loader is a highly concentrated, carbohydrate-electrolyte drink without free fructose. Ideally, one portion should be taken after each main meal. The advantages of such a carboloading are:
• Maximally filled glycogen stores.
• No feeling of fullness and less flatulence.
• Practical handling: Carbo Loader, especially in a portion bag, can be easily taken at any location.
The electrolytes balance should be maintained before the race start. A little extra salt during the last meals is a suitable measure in this respect. Ideally, you should take one or two salt capsules or dissolve Electrolytes tabs in a water bottle. If you want to take carbohydrates at the same time, take a sports drink. Use our Hydration Preloader to prepare specifically for competitions and training sessions in the heat: this specially developed pre-performance drink provides electrolytes, particularly sodium, as well as carbohydrates and L-citrulline, making it ideal for preparing the body for high sweat loss.
For almost all mountainbikers racing a marathon distance or more, carbohydrates are the main source of energy in competition. However, their absorption capacity is physiologically limited. As a rule of thumb: Consume between 60-100 g carbohydrates per hour or approx. 1 g carbohydrates per kg of body weight.
If too much energy is ingested, digestive problems may occur. Flatulence or digestive problems, for example, are two such indicators. In principle, it does not matter whether the energy is ingested through sports drinks, gels, bars or the like. In addition to the competition route (topography), individual experiences and preferences play a decisive role here. We recommend a combination of the different sources. The longer the competition, the greater the need for solid food. In this respect, our High Energy Bars and Energy Balls have proven to be the most suitable. For ascents and with heavy breathing the energy is preferably taken via liquids. Intermittent energy shortage can optimally be countered with Liquid Energy Gels oder Carbo Hydrogel.
The choice of gels is individual and can be varied at preference. The Liquid Energy Salty gel is a good change in heat - not least from a taste point of view. It contains more salt, tastes spicy-salty and less sweet.
Not only fluid but also electrolytes are lost through sweat. Therefore, it is important to drink regularly right from the start and to pay attention to the feeling of thirst, which is the most reliable indicator according to scientific findings. For nutritional and physiological reasons, we recommend taking Competition®, Long Energy, Carbo Fuel or Ultra Competition carbohydrate-electrolyte drinks. The advantage: These sports drinks provide the body with valuable electrolytes, fluids and, of course, the necessary energy in hypotonic form. The drinks are also acid-free, provide a broad carbohydrate spectrum and are only discreetly flavoured, which makes them optimally tolerated.
With increasing competition duration, high temperatures and a tendency to cramp, we recommend the use of Salt Caps as an additional electrolyte source (approx. 1-2 caps per hour). Another option is to mix the neutral-tasting Electrolytes Pure powder into a sports drink of your choice in the optimal dosage, which is determined in advance by means of a sweat test to determine your individual electrolyte and sodium loss.
Use the promo code you received from the organiser of the Everesting World Championship 2026 to enjoy a 20% discount on all SPONSER products in the online shop. Excludes Netto items. Cannot be combined with other offers or discounts. Valid until 26 September 2026.
It is simple to carry out and can be done conveniently during your own training session: 1. Stick the test patch to the inside of your forearm. 2. Then complete a training session lasting at least 60 minutes. 3. After training, the collection pad in the patch should be noticeably damp or visibly discoloured. 4. The patch is then placed in the supplied packaging and sent back in the pre-paid return envelope. 5. The analysis is carried out in Switzerland. 6. A few days later, you will receive a report with personalised recommendations on sodium and electrolyte intake.
The personalised report contains: your individual sodium concentration in sweat; an interpretation of the results; recommendations for sodium intake before, during and after exercise; specific dosage suggestions for drinks and electrolytes; advice on optimising your competition and training nutrition; suitable SPONSER® products and their recommended uses.
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At more than 100 sporting events with more than 100,000 athletes every year, SPONSER® products are not only put through their paces under laboratory conditions, but also in practical tests. So not only our products, but also our athletes are always one step ahead of the competition.
At more than 100 sporting events with more than 100,000 athletes every year, SPONSER® products are not only put through their paces under laboratory conditions, but also in practical tests. So not only our products, but also our athletes are always one step ahead of the competition.
