Fueling Strategies for Trail Running and Races

🥑Carbohydrates are the primary source of energy during harder races or training sessions. Supplement your run food with a mix of bars, gels, and chews.

🍌Eat early and eat often to replace the carbohydrates burned during exercise. Aim to consume about 60% of the carbohydrates you burn in training.

🧂Ensure you're taking in enough electrolytes, particularly sodium, to balance out your water intake and replace the salt lost through sweat.

🍳For multi-day races, consider incorporating other macro and micro-nutrients such as fats and proteins. Protein plays an important role in water balance.

☕Caffeine can significantly reduce perceived effort, making it beneficial during races. However, be cautious of its diuretic effects and experiment with it during training.

What should I eat during short trail runs?

—For runs under 90 minutes, you usually won't need to eat or drink anything. Carry a gel or bar in case you need an energy boost.

How much carbohydrate should I consume during a marathon?

—On average, aim to replace about 60% of the carbohydrates burned during the race. Use liquids or gels, and consider incorporating some solid food for longer sessions.

How much water should I drink during a run?

—Drink enough water to ensure proper digestion and absorption of carbohydrates. Be cautious of overhydration and balance your water intake with electrolytes.

Can I rely on powders like Tailwind for my calories?

—Powders can be easier to digest for some, but be cautious of relying solely on liquid calories. Treat them as a supplement and get fuel from gels and solid foods as well.

Should I consume caffeine during a race?

—Caffeine can provide a performance boost by reducing perceived effort. It's beneficial to incorporate caffeine during a race, but be mindful of its diuretic effects.

00:01Learn about fueling strategies for trail running and races.

04:44For short runs, you usually don't need to eat or drink anything. Carry a gel or bar just in case.

04:59Eat early and eat often to replace burned carbohydrates. Aim to consume about 60% of the carbohydrates you burn in training.

06:32For longer runs, incorporate a mix of bars, gels, and chews. Consider supplementing with solid foods and carry water flasks.

08:05Consider other macro and micro-nutrients for multi-day races, such as fats and proteins.

11:17Caffeine can reduce perceived effort and help with mood during races. Be cautious of caffeine's diuretic effects and experiment with it during training.

13:14Water and electrolyte balance are crucial. Don't rely solely on powders and consider getting fuel from gels and solid foods.