Nutrition and hydration are fundamental pillars of trail running performance. Among the many products available on the market, energy drinks are of particular interest to trail runners. They offer a practical and effective way of maintain an optimal level of hydrationIt also provides the electrolytes and carbohydrates needed to sustain prolonged effort. In this article, we explore why it's essential to choose the right energy drink, how to select it, and present a comparison of the best options available in 2024. Whether you're a novice runner or an experienced athlete, this guide will help you find a hydration and carbohydrate supplementation solution for your next trail run.
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Why choose an energy drink for trail running?
Energy drinks play an essential role in the performance and endurance of runners. They help maintain optimal hydration levels while providing the electrolytes and carbohydrates needed to sustain prolonged physical effort. What's more, they help prevent dehydration and muscle cramps, common problems during long runs. Choosing the right energy drink can mean the difference between a successful performance and physical difficulties during a trail run.
How do you know if an energy drink is good?
A good energy drink should contain an adequate balance of carbohydrates, electrolytes (sodium, potassium, magnesium) and sometimes vitamins. The carbohydrates provide the energy needed to sustain the effort, while the electrolytes help maintain fluid balance and prevent cramps. It's also important to check for the presence of natural ingredients and avoid artificial additives and colourings. Finally, taste and digestive tolerance are important criteria to consider to ensure that the drink is easy to consume during exercise.
How do you eat them?
To maximise the benefits of energy drinks, it is crucial to consume them correctly. They must be consumed regularly throughout the effort to maintain a constant level of hydration and energy. It is recommended to drink around 150 to 250 ml every 20 to 30 minutes during the race. During training, it's also a good idea to use them to get your body used to them and avoid digestive problems on competition day.
Testing your drink during training
Before using an energy drink in a race, it's essential to test it during your training sessions. This will ensure that you tolerate it well and that it meets your energy needs without causing digestive problems. Try different brands and flavours to find the one that suits you best. Don't wait until race day to experiment, as this could have disastrous consequences for your performance.
Consuming it during the race
During the race, follow the plan established during your training sessions. Drink at regular intervals to avoid dehydration and maintain a constant energy level. If you use gels or bars as a supplement, make sure you alternate them with energy drinks to avoid carbohydrate overload at any given time. Listen to your body and adjust your intake according to how you feel and the weather conditions.
Comparison of the best energy drinks on the market
The sports nutrition market has expanded considerably in recent years. Here's our comparison of the best energy drinks.
Our selection of brands :
Here's our selection of the best energy drinks for trail running in 2024, based on their composition, effectiveness and value for money.
Apurna
It's an affordable option for many runners without sacrificing quality. It contains all the the right quantity of the necessary ingredients to support prolonged effort, including essential carbohydrates and electrolytes. However, some runners may be put off by the presence ofnon-natural ingredients. Although this does not necessarily affect performance, those who prefer more natural products may wish to look for other options. Apurna also stands out for its advantageous prices compared with other brands.
Overstims :
Overstims is a brand well known for its high-quality products, and its energy drinks are no exception. They have all the ingredients you need in the right quantitiesOverstims provides optimal energy support for long runs. Despite this, like Apurna, Overstims uses non-natural ingredients in its formulations, which may not be suitable for all athletes. What's more, the slightly higher price can represent a more substantial investment, justified by the quality and effectiveness of the product.
Nutripure :
Nutripure offers energy drinks renowned for their presence of carbohydrates and sodium in adequate quantities, two essential elements for maintaining energy and hydration during long runs. Visit the right balance of ingredients ensures sustained performance and effective recovery. However, its above-average price could deter some.
Nevertheless, the brand enjoys a solid reputation, thanks in particular to its use by athletes such as Aurélien Dunand-Pallaza testament to its reliability and efficiency.
Naak: Our favourite brand
Naak is appreciated for its good dose of carbohydrates and sodiumThese are essential for sustaining prolonged efforts on the trail. However, it has a lack of potassium and magnesiumThis may mean that some runners will need to take food supplements.
Despite this minor drawback, the brand is recommended by athletes such as Mathieu BlanchardThis makes it a trusted option for many sportspeople. Being endorsed by professional athletes adds further credibility to the effectiveness of their products.
MelTonic :
MelTonic stands out for its right balance of the ingredients needed for an effective energy drink. However, it is low in sodiumThis may require supplementation to prevent cramps during prolonged exercise. One of the main advantages of MelTonic is the use ofnatural ingredientsThis makes it an ideal option for those who prefer to avoid synthetic products.
Natural ingredients can also improve digestive tolerance, a crucial factor during long races where gastrointestinal problems can occur.