Hey there, fellow trail runners! We’re going to chat about trail nutrition, and believe me, it can really help our long runs. Whether you’re running up a steep hill or enjoying a lovely forest path, what we eat can change how we feel and do. I’ve found that good trail nutrition is not just about having energy gels. It’s really about getting the right mix of carbs, protein, electrolytes, and drinks that can help or affect our runs.
I don’t know about you, but this sort of stuff fascinates me. I learn just as much from researching the trail nutrition topic and writing the article as I do with the “trial and error” part of learning what nutrition works best for me.
In this guide, we will explore how to fuel your body for long runs and create a nutrition plan that fits your needs. We will also discuss what to do on race day. This includes knowing when to take gels, chews, and drinks with electrolytes to get the best results. I will share tips on what to eat after running, so we can keep training without feeling too tired. So, lace up your trail shoes and get ready to boost your running nutrition. It’s time to eat wisely and run better on the trails!
What is Trail Nutrition?
Trail nutrition is the specialized approach to fueling and hydration tailored for off-road runners. It addresses the unique challenges of trail running, including varied terrain, elevation changes, and extended durations. This discipline focuses on maintaining energy levels, enhancing performance, and supporting endurance throughout long runs in nature.
Key aspects include balanced intake of carbohydrates, fats, and proteins for sustained energy; proper hydration strategies to combat fluid loss in remote areas; and easily portable, nutrient-dense foods for on-the-go consumption. Trail nutrition encompasses pre-run fueling to build energy reserves, during-run nourishment to maintain stamina, and post-run recovery to replenish depleted resources.
Glycogen Depletion and Performance
Have you heard of “hitting the wall”? It’s a hard moment when we feel drained and can’t go on. This happens when we run out of glycogen. Glycogen is the main fuel our body needs during tough workouts. It is stored in our muscles and liver.
Our bodies can store a small amount of glycogen. Usually, we have about 600 grams. This can change depending on our size, what we eat, and how fit we are. When we run for a long time, our muscles use this glycogen for the energy they need to keep going.
Our brains do this very well. Recent studies show that our brains can tell when our glycogen levels are low. They begin to slow us down a little to save energy. This means we might feel like we “hit the wall” even before we use up all the glycogen. This would explain to me why my training runs have been slower recently. Since coming back from surgery, its been harder to train and run like I did pre-surgery.
But here’s a neat trick: rinsing our mouths with a sugary drink can boost our performance, even if we spit it out! This shows that our brains play a big role in how we feel and manage our energy during a run.
Fat Adaptation for Ultra Runners
Now, let’s talk about how to be a fat-adapted runner. This idea is getting more popular with ultra-runners, and it is a good option. Our bodies mainly use glycogen for energy. But, we also have a lot of energy saved as fat.
The average human body stores more calories as fat than as sugar. If we train our body to use fat for energy, we can boost our stamina. This can help us prevent “hitting the wall” when running for a long time.
To get better at using fat as energy, we need to train our bodies. This means we should run at a pace that lets us talk easily. We must keep our heart rate steady. We should also avoid “fight or flight” mode, which makes our body use sugar fast.
Here’s a tip for training: consider adding some fasted workouts to your plan. Studies show that runners who train without eating for a while can burn fat better than those who eat carbs first. Still, it’s important to keep a good balance with your fueling, especially as race day comes nearer.
I used to run fasted every morning, I hated it at first. But, over time I started to enjoy it more.
Becoming fat-adapted is not a quick solution. It requires time and practice. Still, the benefits can be amazing. For us ultra runners, we can run longer distances and feel less hungry for food. This change can really improve our lives.
As we read these nutrition tips, keep in mind that each runner is unique. What works for one person might not work for another. The key is to test different methods while you train. Discover what feels right for your body, and always notice how you feel while running on the trails.
Creating a Personalized Fueling Plan
Next, let’s talk about personalized fueling plans! We are going to learn how to keep our energy up and our performance good during those long and tough runs.
A well-crafted fueling plan can make the difference between hitting the wall and conquering the trail. Here’s how to create your own personalized fueling strategy:
Assessing Individual Needs
First, we need to remember that trail nutrition is not the same for everyone. Our bodies are all different. What works for me may not work for you. That’s why it is important to recognize our own needs.
Let’s start with some basic tips. Most experts suggest eating 30-60 grams of carbohydrates every hour during tough activities that last for one to two and a half hours. For longer activities, like ultra-marathons, the amount goes up to about 90 grams each hour.
But there’s a problem. Our bodies can only take in so much at one time. A study from the University of Bath found that if we only use glucose (which is the main part in most energy gels), we can only absorb about 60 grams each hour. Taking more than that might cause some stomach issues. Trust me, that’s the last thing we want while we are out on the trails!
So, how can we discover what works for us? This takes us to the next point…
Trial and Error in Training
This is where the fun begins! Creating our own fueling plan lets us experiment with different things while we train. It feels a lot like being a scientist. But instead of a lab coat, we wear our favorite shoes for the trail.
Here’s how we can approach this:
- Start simple: Try different fuels like gels, blocks, beans, chews, bars, and even real food. Yes, real food works too!
- Mix it up: Don’t be afraid to try different brands and flavors. What tastes good at mile 2 may not feel right at mile 20.
- Timing matters: Test when and how often you fuel. Some people like small snacks often, while others feel better with bigger meals less often.
- Keep a log: This is very important! After each long run, write down what you ate, when you ate it, and how you felt. This helps us find patterns and improve our strategy.
- Practice a lot: Once we know what works, we should use it in practice runs. This way, by race day, our fueling plan will feel normal.
We aim to have around 45 grams of carbs each hour. But we shouldn’t take them all at once. Our bodies can only handle so much at a time. So, it’s good to spread them out every few miles. Also, remember to drink water after each gel or chew. If we don’t, it can feel heavy in our stomachs, and nobody wants that!
One last tip is to think about adding fasted training to your routine. Studies show that runners who train without eating first, like after sleeping overnight, can burn fat better. This can make a big difference for those long runs when we need all the energy we can get.
Making our fueling plan takes time and patience. We should pay attention to our bodies. But when we find what works, we can do great on the trails. Let’s go out, try new things, and find what helps us. Have fun on the trails and with fueling, everyone!
Race Day Nutrition Timing
Alright, trail runners, let’s discuss how to eat on race day. We have trained hard and tested various food choices. Now, it’s time to use what we have learned on the big day. Remember, eating at the right times can help us run better. So, let’s get it right!
Pre-Race Fueling Window
The time before our race matters a lot for a good outcome. Here’s how we can have the right nutrition before the race:
- Two to three hours before the race: We want to boost our energy but not feel stuffed. A good option is a meal with simple carbs, low sugar, and low fiber. This helps keep our blood sugar steady and gives us lasting energy. I usually eat a bowl of oatmeal with blueberries, a banana, and maybe a bit of decaf coffee.
- One hour before the race: It is time to change what we eat. A small snack, like an energy bar or a banana, can give us a final boost. Some runners, like me, like to eat yogurt with granola at this time.
- Just before the race starts: A quick energy gel or a few sips of a sports electrolyte drink can provide the energy we need just before we start. The focus is on filling up our energy stores!
Remember, don’t try anything new on race day! Stick to the things we practiced in training. Our bodies will thank us for using the same fuel.
In-Race Fueling Schedule
Once we are ready, it is time to use our plan for fuel during the race. Here is how we can keep our engines running smoothly:
- Start early: Don’t wait until you feel hungry or tired. Begin to eat no more than 45 minutes into your run. Starting early helps keep your energy steady during the race.
- Aim to keep a routine: Try to eat about 60-90 grams of carbs every hour. This may seem like a lot, but your body needs this for good performance in an ultra. For most people, this is about 150-300 calories each hour.
- Find your feel: Some runners eat every 20-30 minutes, while others feel better with larger amounts less often. Test out different ways in practice to see what works best for you.
- Mix it up: As the race goes on, your tastes may change. It is good to have several choices – gels, chews, sports drinks, and even solid food for longer ultras. What tastes great at mile 2 might not feel good at mile 20!
- Drink enough: Aim for 16-32 ounces of fluid each hour. Change this based on the weather and what you need. Also, remember to include electrolytes, especially sodium, to replace what you lose when you sweat.
Here is a sample fueling plan for a 100-mile ultra-run:
| Time | Nutrition |
| Every 30 mins | 1 energy gel (25g carbs) |
| Every hour | 16 oz sports drink (30g carbs) |
| Every 2-3 hours | Solid food at aid stations (as tolerated) |
Remember, this is just a guideline. We must listen to our bodies and make changes. Some ultrarunners can eat up to 460 calories each hour. Others may struggle to get more than 200. It is all about finding what works for us by trying different ways during training.
As we travel those long distances, keep in mind that good fueling will help us finish strong. Let’s take on the challenge, fuel smart, and enjoy ourselves along the way. Happy trails, fellow ultrarunners!
Recovery Nutrition for Consistent Training
You completed the race, congratulations! Now let’s talk about a key part of our training: eating for recovery. We have worked hard on the trails. Now, it’s time to give our bodies the fuel they need to feel better and grow stronger.
Post-Run Nutrient Timing
Timing is important for recovery nutrition. We should start recovering right after our run. It is best to eat within 30 to 60 minutes after we finish working out. This is when our muscles can take in nutrients and restock energy the best.
So, what should we eat? After a run, our meal should focus on three main things:
- Refuel: We need to refill our energy with carbs. Our bodies have used a lot of stored energy, and we need to put it back.
- Repair: Protein is important for fixing small tears in our muscles that happen when we run. This helps us grow stronger.
- Rehydrate: We’ve lost a lot of fluids and salts from sweating, so it is important to restore our fluid balance.
A good rule is to target about 1.2 grams of carbs for every kilogram of your weight in the 30 to 60 minutes after you exercise. For protein, aim for about 0.4 grams per kilogram of body weight. Don’t worry if these numbers feel difficult to remember. We will give some easy meal ideas to help you out.
Here are some easy ways to help you feel better after a run:
- Greek yogurt combined with fruit and granola
- Chocolate milk (yes, it’s real!)
- Oatmeal made with milk, fruit, and nuts
- A turkey sandwich
- A smoothie made with frozen fruit and Greek yogurt
- Eggs on toast, served with 100% fruit juice
Remember, it is important to have carbs and protein. These together can help us feel better, heal our bodies, and stay hydrated.
Weekly Meal Planning for Runners
Now that we know what to eat after running, let’s talk about how to stay fueled all week. Good nutrition is not just about our post-run meals. It is also about having a balanced diet that helps us meet our training goals.
Here is a simple 7-day meal plan designed to boost our energy and performance:
- Focus on good carbs. They are our main source of energy. Add whole grain bread, pasta, rice, fruits, and vegetables to our meals each day.
- Lean proteins are important to fix and recover our muscles. Include foods like chicken, fish, eggs, and plant-based options such as tofu and beans.
- Don’t forget healthy fats! Foods like avocados, nuts, and seeds provide lasting energy for our long runs.
- Stay hydrated. This is important before, during, and after our runs. Try to drink 16-24 ounces of fluid for each pound lost while training.
- Pro tip, if you eat this way every day as I do. Then its not a hard adjustment to make when training for a race. I love eating this way. It really makes me feel better and recover faster from training.
Here’s a sample day from our runner’s meal plan:
- Breakfast: Oatmeal with berries and Greek yogurt.
- Snack: An apple with peanut butter.
- Lunch: A whole grain wrap with turkey, avocado, and veggies.
- Pre-run snack: A banana and some almonds.
- Dinner: Grilled salmon, a sweet potato, and broccoli.
- Post-run recovery: A glass of chocolate milk or a protein shake.
Final Thoughts
I believe the key to trail running nutrition is finding out what works best for you and sticking with it. This process take time to hone in on. Heck, even the Pros still have issues with race day nutrition. I have seen many a race where they puke their way through the race and still place in the top 10. To me that is superhuman, if I puke once or twice its wraps for me. Just dial in your nutrition to what works best for you and stick with it. You will do well with that.
Remember, this is only a guide. Everyone has different food needs. These needs depend on how hard we train, our body type, and our food preferences. The key is to find a balance that works for us and stick with it.
By focusing on nutrition and having a balanced diet all week, we prepare for great results on the trails. We will feel more energy when we run, recover faster between sessions, and become stronger runners. So, let’s eat well, hit the trails, and keep challenging ourselves!
FAQs
What should I eat to fuel long-distance running?
For long-distance running, it’s important to eat foods that have a lot of carbohydrates. Carbs are the main fuel for your body. Pick options like pasta, oatmeal, and potatoes. They provide energy that lasts longer. Before you run, have some simple carbs for quick energy, like fruits or energy bars.
How can I increase my endurance for trail running?
To build stamina in trail running, include hill running in your practice. Running up and down a hill several times helps you get stronger and faster. Choose a hill with a steady, even slope for the best practice.
The best way to get ready for a long trail run is to train properly. Start by building your running distance gradually over time. Mix in some hills to make it tougher. Practice running on different terrains to prepare for what you will face. It is also important to pay attention to your nutrition. Drink enough water and eat healthy foods. Consider adding strength training to help your muscles. Lastly, make sure to rest and recover well between your training sessions.
To fuel properly for a long trail run, eat a balanced meal or snack a few hours before. Some runners prefer a small snack right before they start. They often pick simple foods that are easy to digest, like a banana with peanut butter, an energy bar, or yogurt with granola. Try not to eat too much just before the run. Doing this will help you feel better.
What should I eat before and during a long race?
For a long race, you should eat carbs and drink enough electrolytes before and during the event. This keeps your energy and hydration high. After the race, be sure to eat meals that include proteins, fats, and fiber. These foods help your muscles feel better and improve your nutrition. Carbs provide energy, while proteins help fix and grow muscles.