Trail running, whether a short single-day race or a multi-day ultra, requires smart nutrition to maintain energy, avoid fatigue, and enhance recovery. The unique terrain, elevation changes, and duration of trail events place a higher demand on your body than road running. Here are some essential nutrition tips to keep you fuelled-up on the trails.
For Single-Day Trail Running
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Fuel Before You Run
Eat a balanced meal 2–3 hours before your run, focusing on easily digestible carbs with some protein and fat. Examples include oatmeal with banana and almond butter, or rice with eggs and avocado. -
Hydration Matters
Begin hydrated. Sip water or an electrolyte drink in the hour before your start. Dehydration hits harder on trails, especially in hot or high-altitude environments. -
Mid-Run Fueling
If your run is over 90 minutes, aim for 30–60 grams of carbohydrates per hour. Energy gels, chews, bananas, or trail mix are all good choices. Keep snacks accessible in your vest or belt for easy eating. -
Don’t Skip Electrolytes
Sweating leads to salt loss, which can cause cramping. Use electrolyte tabs or drinks containing sodium, potassium, and magnesium—especially in hot or humid conditions.
For Multi-Day Trails Events
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Recovery is Key
After each day, eat a recovery meal within 30–60 minutes. Focus on carbs to replenish glycogen and protein to repair muscles (e.g., rice with chicken and vegetables, or a protein smoothie with fruit). -
Plan for Real Food
Gels and bars work in a pinch, but your body will crave variety. Include savory options like wraps, nut butter sandwiches, or boiled potatoes with salt to avoid flavor fatigue. -
Stay Ahead of Hydration
Dehydration adds up quickly over multiple days. Weigh yourself before and after a day’s run to estimate fluid loss. Drink consistently throughout the day—not just while running. -
Portable and Packable
Opt for foods that travel well—dried fruits, nuts, energy bars, powdered electrolyte mixes. Vacuum-sealed meals or instant oats can make camp cooking easier. -
Know Your Gut
Train your stomach as much as your legs. Test your race-day and multi-day nutrition strategy during long runs so your digestive system can adapt.
It's Personal
Trail running nutrition is personal—what works for one runner may not for another. The key is to stay proactive, not reactive. Fuel early, hydrate consistently and listen to your body. With the right nutrition plan, you’ll go further, feel stronger, and recover faster on any trail adventure.