L'nutrition and hydration play a crucial role in trail running, particularly over medium and long distances (over 30km). Adequate nutrition and well-managed hydration are essential to maintain a high level of fitness. optimum energy levelThis is why it is important to keep the body hydrated, support endurance and promote effective recovery. Over longer distances, runners expend a great deal of energy and lose fluids and electrolytes through perspiration. Without a regular supply of nutrients and waterAs a result, performance can plummet, and the risk of dehydration, extreme fatigue and even more serious problems increases. A well-planned nutrition and hydration strategy, adapted to individual needs and race conditions, is therefore essential for success in trail running, especially when tackling demanding courses over long distances.
Here is our guide to prepare your food for your trail.
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Why is trail nutrition important?
Trail feeding is important because it supplies the necessary energy to cope with the long distances and difficult terrain characteristic of this sport. Good nutrition helps to maintain muscle glycogen levels, which are essential for endurance and performance. It also plays a crucial role in preventing fatigue and managing the body's energy balance throughout the race.
What's more, a proper diet contributes to faster recovery and more effective after the effort, reducing the risk of injury and enabling better preparation for future races. In short, the right diet is a key factor for success in trail running, supporting runners physically and mentally over demanding courses.
Preparing food for a trail
Preparing your food for trail running is essential before your race. Establishing a strategy and testing each product is essential to the success of your race, to avoid digestive problems or running out of fuel.
Planning a nutrition strategy
Plan your power supply upstream of the race is important in trail running because it ensures that the body has the resources it needs to perform at its best. Proper planning helps to optimise energy reserves, which are essential for enduring prolonged efforts. It also helps to determine which foods and drinks are best tolerated during exercise, minimising the risk of digestive problems that could affect performance.
What's more, by planning ahead, the rider can be sure ofaccess to the nutrients needed to maintain balanced hydration and nutritionThis prevents dehydration and exhaustion.
It is also a psychological help because the rider knows what he needs to eat and drink during the effort to reach the finish in the best possible conditions.
Test your diet during training
Testing your diet during training is important in trail running because it helps you to identify the foods and drinks that are best for you. better suited to her body. This helps to understand how the body reacts to different types of food and hydration under stress, and to adjust the quantities and timing of consumption to maximise performance.
Testing in advance also avoids unpleasant surprises on race day, such as digestive discomfort or energy deficiencies. This also allows the digestive system to get used to eating under race conditions and to develop an effective nutritional strategy.
Training is also the ideal time to find out what you like and don't like. Over relatively long formats, it's essential to have a diet that you enjoy right to the end.
In short, test your diet during training sessions guarantees better preparation and greater confidence on the day of the event.
How should you eat during a trail run?
A few hours before the race
A few hours before a trail race, it is advisable to drink a easy-to-digest mealsrich in carbohydrates and low in fat, fibre and heavy proteins. The aim is to replenish glycogen reserves without overloading the digestive system. A good choice might be a pasta dish with a light sauce, a bowl of cereals with almond milk, or a slice of bread with jam.
It is also advisable to keep properly hydratedDrink plenty of water or a sports drink, but not too much to avoid gastrointestinal discomfort. Avoid foods that are spicy, too fatty or too sweet, which can cause digestive problems. It's important to stick to familiar foods that have already been tested during training to avoid any unpleasant surprises.
You can consult our advice on energy drinks to be taken before, during and after exercise.
It should also be noted that it is often recommended to eat about 3 hours before departure of your race. However, if you want to eat between your last meal and the start of your race, you should also opt for something light that won't stick to your stomach for the first few kilometres of your race. For example, you could opt for a compote or purée.
Nutrition during the race
During a trail race, it's essential to eat regularly to maintain a constant energy level. Ideally, eat easily digestible carbohydrates, such as energy gels, bars or dried fruit, in small quantities but frequently, every 30 to 45 minutes. For longer runs, you can incorporate more solid foods such as purées or fresh fruit, depending on your tolerance.
To supplement your carbohydrate intake, you can also eat carbohydrate drinks or isotonic. These are designed to give you extra carbohydrate through hydration. Generally, if you're running with two flasks, we recommend that you have one bottle with a carbohydrate drink and another with just water.
It's also crucial to stay well hydrated by regularly drinking water or electrolyte drinks. This type of drink will keep you hydrated and provide you with the minerals you need to avoid the dreaded cramp.
The important thing is toavoid feeling extremely hungry or thirstywhich means it's already too late. Listen to your body and adjust according to your needs and the conditions of the race. Training with the same nutritional strategy than the one planned for the race is also essential for ensure good digestion and avoid gastrointestinal problems.
Hydration for trail running
For a long-distance trail race, adequate hydration is essential. It is important to start the race well hydrated and maintain a regular fluid intake throughout the event.
Here are a few tips to help you stay hydrated:
- Pre-race hydration: Drink enough water in the days leading up to the race and on the morning of the event to ensure you set off hydrated.
- Drink regularly: Don't wait until you're thirsty to drink. Drink small quantities frequently, ideally every 15 to 20 minutes.
- Use water bottles or hydration systems: Carry a water bottle, water bag or hydration system for easy access to water.
- Electrolytes and sports drinks: Incorporate drinks containing electrolytes into your diet. electrolytes to replace the salts lost through perspiration, especially if the race lasts several hours or takes place in hot conditions.
- Listen to your body: Watch out for signs of dehydration, such as excessive thirst, dark urine or dizziness.
- Planning the route: Know your route water points on the course to replenish your stock on a regular basis.
- Adapt to the weather: Increase your fluid intake if conditions are particularly hot and humid.
- Training: Practice your hydration strategy during workouts to find out what works best for you.
By following these tips, you can help prevent dehydration and maintain your performance over long distances in trail running.
Feed and hydrate yourself according to the distance covered
Logically, even if the general principles remain the same, nutrition can vary according to the distance you are running. There are several types of effort:
- 30km trails, which take around 4 hours to complete
- 50km trails, which require an effort of around 4 to 8 hours
- trails longer than 50km, involving between 8 and 12 hours of effort
Your diet for a 30km trail
For a 30 km trail, it's crucial to stay well hydrated before, during and after the race. Favour complex carbohydrates such as brown rice or pasta the day before the race to build up your glycogen reserves. During the race, take energy snacks such as cereal bars and dried fruit with you to keep your energy up. Don't forget to add electrolytes to your water to compensate for salt lost through perspiration. After the race, remember to recover quickly with a protein shake to help muscle repair.
Your diet for a 50km trail
50 km trails require more rigorous food preparation. A few days before the race, gradually increase your carbohydrate intake to maximise your energy reserves. For example, you can eat maltodextrina carbohydrate-rich drink. On race day, eat a light, carbohydrate-rich breakfast to avoid digestive problems. During the race, alternate between solid and liquid foods such as energy gels, fresh fruit and isotonic drinks to maintain a constant supply of energy and electrolytes. Recovery should include proteins and carbohydrates to replenish glycogen reserves and promote muscle repair.
Your diet for a trail between 50 and 80km
For trails over 50 km, the food strategy is even more crucial and complex. Start loading up on carbohydrates several days before the event, favouring balanced meals rich in carbohydrates, proteins and fats. During the race, it's essential to eat regularly, every 30 to 45 minutes, with a combination of solids and liquids to avoid fatigue and deficiencies. Salty foods such as biscuits and soups can help compensate for sodium loss and prevent cramps. After the race, recovery should be immediate, with protein- and carbohydrate-rich foods to replenish muscles and energy reserves.
Food and nutrition after your trail
After a trail run, a good recovery starts with the immediate rehydration with water or sports drinks to rebalance lost fluids and electrolytes. It is also important to eat within an hourAfter the race, eat a diet rich in carbohydrates to replenish energy reserves and proteins for muscle repair. Just after the race, opt for easy-to-digest foods, avoiding options that are too fatty, spicy or heavy. Later, a complete and balanced meal including vegetables, lean proteins, complex carbohydrates and healthy fats is recommended.
Keep well hydrated in the hours and days following the race. Nutritious snacks such as fruit, yoghurt or nuts are also beneficial.
Finally, listen to your body and its specific needs for optimum recovery after trail running.