Nutrition for trail running

Nutrition plays a vital role in a runner's overall performance. A proper diet with a balance of all the important nutrients is very important for a trail runner. And nutrition for trail running is all about what a runner eats before, during, and after a run. Everyone has a different strategy when it comes to their diet. You will need to experiment to know what exactly works on your body. But before that, you need to know about the basics of nutrition for trail running. 

We have got the best products for sports nutrition in Australia. In running nutrition, runners usually consume carbohydrate-rich foods during the run to get instant energy. Fats and proteins are usually consumed before and after the run because these nutrients take time to break down to produce energy. 



Why is it important for runners to focus on running nutrition?

The number of calories that you will be consuming would depend on the length of time of your trail run. If you are going on a run of less than an hour, then you don't need to consume anything other than water. If your run for more than an hour, then you need to consume 200 to 300 calories, in the form of small carbohydrate-rich snacks like gels, chews, and sports drinks. Nutrition for trail running depends on the timing and the calorie intake.

The amount of calorie intake also depends on factors like the length of your run, the intensity of your running, and your body type. Someone who is doing a strenuous run has to consume more calories than a person who is going for a short run. Let us take a look at the role of each nutrient and how it influences our performance while running.




Glycogen is derived from eating carbohydrates is a very important source of energy for the body while you run. It is stored in the muscle and is easily accessible as a source of efficient energy. Athletes usually consume loads of carbs a night before their run in order to start their run fully energized. 

Our body burns glycogen very quickly and you might need midrun snacks. We have got a collection of midrun snacks that are loaded with carbohydrates, like energy bars, gels, and chews. Carbohydrates are a very important part of sports nutrition in Australia.



Protein and Fats

In nutrition for trail running, fats and proteins are the nutrients which are usually consumed after and before the run. Because these nutrients take time to produce energy inside the body. Fats take longer to break down the carbs, so your body needs time to digest these nutrients. In running nutrition fats and protein are important components.

Protein and fats should be a part of your everyday diet. Protein helps in your post-run recovery plan. Your muscles break down when you run and protein plays a vital role in muscle recovery. Most runners consume protein and carbohydrate-rich food 2 to 3 hrs after a run. Eating a small amount of protein while on a run will help in quick muscle recovery.



In nutrition for trail running what type of food should we eat before, during, and after a run?

Carbohydrates, fats, and protein are the main nutrients for a runner's diet in running nutrition. But it is also important to know the timing of consuming each nutrient and which foods are the best source for these nutrients.

In nutrition for trail running, a night before the run, you should consume food that is rich in carbohydrates and low in protein, healthy fats, and fiber. For example pasta, bread, fresh fruits, and vegetables. Avoid food that irritates your stomach and can cause issues.

In the morning few hours before the run, you should eat mostly carbs to boost your energy levels. You can eat oatmeal, peanut butter, and granola with berries.

During the run, you should eat easily digested carbs and sugars for the most energy. Some great sources for these nutrients are energy gels, energy chews, fresh fruits, and liquid drinks. And after the run, you must consume fish, lean meat, eggs, and beans for muscle recovery.

Most runners in sports nutrition in Australia and across the world follow a running nutrition plan. In running nutrition diet is the key which unlocks your performance. If you follow the guidelines of nutrition for trail running, then your performance as a trained runner would improve and you would be able to enjoy your runs more.