By Ariane Lavigne, Dt.P. – Vivaï Sports nutritionist & Olympian

TOP 5 nutrition tips for the 24h of Tremblant


1- Stay well hydrated, to better conserve your energy!

Although there is less perspiration during winter activities, we lose lots of H2O just by breathing. By drinking regularly, you can optimize blood circulation and dissipation of heat to the extremities (hands, feet!). To prevent or reduce chills, it is better to opt for hot liquids, based on “caloric” ingredients that provide a sensation of warmth, such as peppermint, ginger, pepper and hot peppers.

  • Bring an insulated gourd to hydrate regularly BEFORE and AFTER your relay, with for example: chai tea, hot chocolate, herbal tea, broth or soup.

2- Plan a complete meal 2-3 hours before your relay

To optimize your energy and maximize your comfort during the effort, have a complete meal at least 2 hours before your relay. If you have to wake up in the middle of the night and go out quickly, opt for easy-to-digest snacks such as: milk-based oatmeal and fruit OR homemade muffin with hot tea OR toast with applesauce or peanut butter.

3- Take snacks if your relays are more than one hour at a time

Did you know that cold increases energy expenditure? In order to stabilize your energy levels during a relay of more than one hour, plan compact snacks that you can take on you or take quickly to the transition / refueling zone. Don’t forget to keep them in your coat close to the body or wrapped in a coat to prevent them from freezing.

  • In the transition and refueling area there will be: cold drinks (water and sports drink), hot drinks (coffee and hot chocolate), broth and fruits.
  • Here are some additional snack ideas: energy bar, fruit bar, compote or dried fruit (dates, mango, apricot) or hiker mix, fig biscuits, rice crackers…

4- Eat at the end of your relay

To maximize recovery between your relay hours, take a quick protein-rich snack before resting (unless the end of your break coincides with a full meal). For example: chicken soup or lentils with some crackers OR homemade hot chocolate (made with milk or soy beverage) OR toast or tortilla with peanut butter

5- Properly dose caffeine!

Caffeine is known to help stimulate and delay symptoms of fatigue. But be careful, it is not recommended to exceed 400 mg of caffeine per 24h, which is equivalent of about 2 cups of coffee. At higher doses, it may cause digestive problems, dehydration and palpitations. To avoid interfering with your precious sleep, avoid consuming 4 to 6 hours before sleeping.


Good 24h!