Self Sufficiency
Dietary Self sufficiency
Clauses 13 and 23b of the rules have been updated
Many of you have asked us questions about dietary self sufficiency…..
So here are a few guidelines !
Weight :
Your objective is to carry a bag as light as possible without starving to death !
Less than 3kg for “grub” is practically a magic act.
Calories :
The mandatory 2000 kcals per day is very little.
Some of you will need more.
You must be practically a maniac if you want to carry an ultra-light bag containing only the lowest authorised limits
State of Mind
It’s better to carry calories than wrappings.
A classical beginners error is to carry 500g or 1kg of wrappings. Leave your tins at home ; The same applies if you choose pre- prepared (dried) food stuffs, throw away the wrappings (at the start of the race), and use light plastic bags instead (freezer bags for example).
Balancing
Of course in order to keep your form during the 6 days you must think about balancing your diet.
You’ll find numerous press articles concerning this subject.
Nevertheless let’s state the Russian Derksen who won the Marathon des Sables 4 times and who ate practically nothing but peanuts….
Nutritionists advise generally a daily intake of 60% sugars 30% fats and 10% protein.
Small Budgets
There’s no point in buying expensive dried foodstuffs.
Go to your favourite supermarket and you’ll find practically everything at discount prices…
Myself, I don’t eat dried meats for economical and weight-carrying reasons and because I don’t want meals with sauces. Instead I take a dose of ACM 20 bought at the chemists. This is concentrated protein ; one bag covers daily requirements. For 13g, wrapping included, you avoid the weight of 2 chicken drumsticks !
A Typical Day
This is what I usually eat during this type of race :
Breakfast 35g cornflakes (frosties) with powdered milk.
A honey wafer biscuit Bjorg (141 kcals for 32g !).
Whilst waiting for the start I drink 1 litre of a “Carbolode/water” mix (powdered slow-burning sugars)
No tea or coffee, I’m too lazy to boil water – but of course you may.
During the stage No bars (sticky mouth), I prefer energy gels such as Squeezy by Leppin
Lunch I eat practically nothing because at the end of a stage my stomach plays up. I drink a recuperation preparation (Sportenin Boiron for example) and eat 35g of cashew nuts, wholemeal cereal biscuits or even better dates.
Dinner A feast : another 35g of cashew nuts, then ready-made concentrated soup (a double dose), and then I cook myself some rice, pasta or semolina, 70 to 100g. If I’ve been good than I treat myself to another honey wafer biscuit. And that’s it ! 2000 kcals per day and 2900g wrappings included.
Vitamins and Minerals
You can’t keep and carry fresh fruit for 6 days. To avoid deficiencies 3 to 5 Isoxan tablets (bought at the chemists). These are dosed according to heat and other factors.
Cooking
No need for a spirit stove (too heavy) ; a 70g aluminium dish, 3 stones for the fireplace, concentrated alcohol pastels, a lighter – and that’s it !
Of course the above are just some general guidelines. Adapt this advice to your own tastes, the pleasure aspect is extremely important for morale… | 
