Everything you need to know about trail running nutrition

Aiming high with the basics of the right trail running nutrition

Trail running is not just a sport, but a passion that takes you on adventurous trails and through breathtaking landscapes. It is important to recognize the significance of balanced trail running nutrition and general nutrition in order to reach your full potential and really enjoy your run.

Preparation is everything: the importance of the right meal before a run

Before you hit the trails, it is crucial to provide your body with the right nutrients and, above all, plenty of energy.

In this blog post, we discuss the role that carbo-loading plays in this context.

A balanced meal, about two to three hours before the run, will replenish your energy stores and ensure that you are ready to take on the challenges of the trail.

This meal should be rich in simple carbohydrates (e.g. white bread with jam, pasta with tomato sauce). These are easier to digest and provide you with the energy you need. However, fats and proteins also play a role, especially on longer trails. A suitable meal here would be rice pudding, for example.

If you would like something to eat just before the start, you could try our INTENSITY BARs. These are particularly easy to digest and the different sources of carbohydrates allow a particularly high energy intake.

Stay on the trail: The importance of carbohydrate intake during the trail

During the run, it is important to continuously supply your body with energy to prevent fatigue and loss of performance. It’s not just the long distances involved in trail running that pose a challenge, but also the environmental influences.

The ISSN (International Society of Sports Nutrition) therefore recommends an intake of 150 – 300 kcal/h for distances of up to 81 km. If the event is longer than 81 km, an intake of 200 – 400 kcal/h is recommended. It’s best to avoid a sustained intake of less than 200 kcal per hour.

At least 60 – 90 g of carbohydrates should be consumed per hour. If you train frequently with carbohydrates, you can (and should) consume 80 – 100 g CHO/h.

More recent study results also speak of an intake of 120 g carbohydrates/h.

In order to absorb such high amounts of carbohydrates, it is best to combine liquid and solid carbohydrates. Our POWER CARB and our FAST CARB for example, provide you with a way of adding liquid carbohydrates. Thanks to the special mixture of different carbohydrate sources, the energy enters the bloodstream as quickly as possible and is available to your body after a short time. POWER CARB provides you with the energy you need for top performance, especially during intensive training sessions and competitions.

As a solid source of energy, our PORRIDGE BARs could benefit you. The bar is based on complex carbohydrates and vegetable proteins that provide long-term energy. Perfect for use as an alternative solid food during long periods of stress.

Our classic GEL 40 can also be used. The unique composition of different carbohydrate sources ensures the best possible absorption of the 40g of carbohydrates. Thus, the energy is already available to your body after a short time.

Avoid a DNF with the right trail running nutrition

Eating plenty of carbohydrates not only provides you with energy, but can also ensure a better position in the race and prevent a DNF (did not finish). In the above-mentioned study, a direct correlation was found between carbohydrate intake and finish time. This means that those runners who finished earlier consumed more carbohydrates than those who finished later.

The relationship between DNF and carbohydrate intake was also investigated. It was found that a low carbohydrate intake significantly increases the risk of dropout. Athletes who dropped out of the race consumed on average half as much energy as those who finished.

Use these tricks to boost your regeneration

After a strenuous trail run, optimal nutrition plays a crucial role in the body’s recovery. After such a physical challenge, it is important to provide the body with the right nutrients to repair muscles, replenish energy stores and reduce inflammation.

To achieve this, proteins are now very important in addition to carbohydrates. The right combination of carbohydrates and proteins is important to ensure optimal regeneration. Carbohydrates, valuable proteins and added amino acids in the optimum ratio can be found in our RECOVERY SHAKE. The delicious shake contains organic cocoa and provides optimal support during the important recovery phase after your training sessions and competitions.

After a particularly intensive session or after a longer trail run, we recommend you resort to our RECOVERY 8 protein drink. You can absorb all eight essential amino acids (AjiPure® technology), which are necessary for the growth, development and health maintenance of muscle cells, via RECOVERY 8 in the shortest possible time and thus accelerate your recovery.

However, it is best to consume the shake within 20 minutes of your run. During this phase (also known as the “open window”), your body is particularly receptive to the nutrients it receives.

If you then find the time, you should eat a well-balanced meal to replenish your stores and to provide your body with protective substances.

You can find out more about trail running, running and nutrition in our knowledge center.

We hope you have lots of fun and great success with your trail experience.

Sources:
R. Rønnestad et al, “Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists,” J Med Sci Sports, vol. 24, pp. 327-335, 2014, doi: 10.1111/sms.12016.