Athletes strateiges need to consume more conditionally essential amino acids than non-athletes. Ultimately, whether or not steategies should carb-load before a Nutritiknal running Quench thirst better Energy sector innovation on the length and intensity of the event, as well as your individual needs and preferences. Understanding the composition of the food you eat and when you eat before your run can make a big difference on your energy levels both during your workout and during your day.

Nutritional strategies for trail running -

Start fueling early. Eating a little something more regularly is better than big feeds that are spread out. Your digestive system will remain active and so it will help you avoid digestive issues. Carbs are key and always have been.

There have been plenty of fashion diets that have come and gone but our muscles burn glucose best when it comes to moderate to high intensity exercise and the best source is carbohydrates. Protein consumption will help avoid the body using its own protein muscle mass as a fuel source while fat will be burned slowly alongside the carbohydrates.

Simple carbs and sensible hydration. With the mid pack runners expected to finish from between 1 hr and 3 hrs, the fuelling strategy would be similar to a half or full marathon fuelling strategy; aim to consume calories of simple carbohydrates every 30 to 45 minutes. For the two to three days prior to the race, you should aim for meals with plenty of carbohydrates so that you can build up your glycogen reserves.

Glycogen is what gives us the energy to run for the first 60 to 90 minutes. The harder you run, the more energy you burn and so should aim to consume your carbs more regularly. If you eat a bar every 30 minutes : 2 hours races : 4 bars 3 hours races : 6 bars 4 hours races : 8 bars If you eat a bar every 45 minutes : 3 hours races : 4 bars 4.

While your fueling strategy should be the same whatever the weather, your hydration strategy can vary a lot depending on the heat and humidity on race day plus, how well acclimated you are to it.

If you're running for more than two hours in hot weather and drinking a lot, aim for fluids with electrolytes. The more you sweat, the more you will need to replace those fluids and the more important electrolytes become.

Hydrating with many litres of only water can lead to hyponatremia a problem where your blood to salt level is too diluted. Energy bars with added electrolytes, salty foods and salt tablets can help, but by drinking fluids with electrolytes already in, it is one less thing to think about and your fluid absorption will be easier.

On the 15 km course there is 1 station halfway along the course offering water and XACT Electrolytes, XACT Energy and fruit. On the 25 km course there are 2 aid stations with similar offerings, the first is at the bottom of the first steep downhill section at 7. The hard work is in the climb in the first half but do not underestimate the strength your legs need to take that long downhill to the finish.

Despite the massive distance, there will be many fast runners in this race adopting a more marathon style approach to their fueling similar to the 25 km fueling guide above , using energy bars and gels at regular intervals and not spending much time at the feed stations. However, for most it will be 8 or 9 hours on the trails.

This means a slightly different nutrition strategy. Your main source of energy will still be simple carbohydrates. Again, the ideal amount to consume is calories every 30 to 45 minutes. Salty chips, potatoes and broth will be a welcome contrast in taste to your primary fuel.

Plus, complex carbs help you feel more satiated and provide a slower burning carb source. With so many hours on the trails, there is no need to rush through the aid stations as you might on a marathon. Take a moment to eat and refill your hydration packs.

A couple of extra seconds fueling at the feed station will more likely mean a better pace out on the trails which will more than make up for the time lost. Plus, a moment to chew will reduce the risk of indigestion.

There are five feed stations along the course. Each well equipped with fruit, salty foods, XACT Energy bars, water and XACT Electrolytes. Aid station notes:. Make use of it as the following section is 11 kms long, over technical terrain with a total of metre of positive climb. It could well be 2 hours for many runners between the first and second feed station.

If your energy level is low here then take the time to refuel as the climb is extremely muscular and unforgiving. The good news is that if you are power hiking up it is easier to get gels and chews down to fuel your ascent.

Trail running requires more planning. Trail running nutrition is only a little more specific than road running nutrition. One of the biggest considerations of nutrition for trail running is learning how to carry and eat food during the run.

You may need to buy a hydration pack, vest, or belt that will double as a snack holder. Orange Mud and Ultimate Direction both make some great options for trail runners. This translates to eating or drinking 65 to calories every 20 minutes.

These calories can come in the form of sports drinks, gels, or small snacks. Focus on carbs as your primary calorie source during the run.

You will want to do some experimenting with different products to find what works best. Some things to consider when choosing trail running nutrition options:.

Those last two questions are probably the most important to consider when choosing trail running nutrition. Many products can leave runners feeling nauseous. There are lots of products out there that are all-natural, which will typically be easier on your digestive tract.

Some examples of more natural products include Huma Chia Energy Gels and Honey Stinger. Those foods can weigh you down during the run. As with most advice in the running world, try a few things and see what works best for you. Experiment with different types of snacks and gels to see what gives you the most energy and stamina during a trail run.

Trail running nutrition is just as personal as nutrition for road running. Follow the basic rules and find what works best for you. Our collection of running plans will help you train year-round.

From 5k to a mile ultramarathon, we have a training plan built for your experience level and goals. Every plan is delivered via Final Surge , allowing you to sync workouts across devices, receive daily reminders of workouts and activities, and analyze workout and target zone details.

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However, you may have yet Energy sector innovation think Nutritional strategies for trail running Nuttritional big piece of the puzzle — your dor nutrition Nutrition advice for mature athletes Your pre-race nutrition strategy trial lack thereof can make the Nutritiknal between finishing your race with flying colors or barely dragging yourself across the finish line or DNFing. The right pre-race nutrition strategy will help you feel strong and confident and perform your best during your trail race! This blog is all about pre-race nutrition and hydration. Then, you can return to this blog to learn about pre-race nutrition.

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5 Most Effective Diet Habits for Runners - Proven Strategy Fresh vegetables, strategjes, and nuts on gray background Photo: Getty Nutrihional "], "filter": { "nextExceptions": Energy sector innovation, blockquote, div", "nextContainsExceptions": "img, blockquote, Energy sector innovation. btn, a. Nutrutional do not need to eat healthily all the time to perform well. Us too! What you need to eat before a run depends on how long your run is, and what your energy needs will be. Runners should reach for snacks and meals with lots of easily digestible carbohydrates.