Nutritional advice for trail running

Trail running requires a number of factors to be taken into account if you want to perform at your best. Like any sport, it is important to take care of the details, but we must also be aware that running in the mountains involves an energy expenditure and a risk for which we must be prepared.

We have already spoken on previous occasions about the importance of having good equipment, not only to improve our performance, but also to reinforce our safety and prevent injuries. Footwear and clothing should be appropriate to the type of terrain, the climate and our needs. Today, we would also like to make special mention of another key factor in practising this sport, which is none other than the nutrition.

Trail running is a demanding sport that requires a fit body and mind and, indeed, nutrition is one of the essential tools to achieve this. As we will see below, we are not only referring to pre-race nutrition, but also during and after the race.

Factors to take into account in nutrition when trail running

First of all, we must be aware of the uniqueness of this sport, which is that we usually spend hours in the mountains, on remote paths that are not always easy to access. In this sense, planning will help us to avoid complications and basically we will do it by calculating the energy expenditure that we will have in order to be able to calculate the calorie and water requirements. Although each person has his or her own metabolism, taking into account the type of terrain, the duration of the race or training session, the weather and, of course, our physical condition, will help us to calculate the ideal amount of provisions.

It is important to bear in mind that calorie expenditure is not only governed by our weight, but also by our heart rate, which is often influenced by the type of terrain as well as the type of sport. Walking is not the same as running, and running on asphalt is not the same as running in the mountains, where there are many more slopes.

Nutrition helps us to prepare our body before the race and for this we will resort to glycogen, which is stored between the muscles and the liver. To do this, we will eat foods rich in carbohydrates with a low and medium glycaemic index, such as rice, pasta, pulses, etc., and we will do so two to three days before the activity.

If the race is of short duration it is advisable to follow our usual habits, having a full breakfast but not a binge, as this is likely to result in discomfort. However, if the race is longer than two hours, we should eat medium or high glycaemic index foods, such as energy gels, during the race.

Lastly, after a mountain race of more than two hours, it is necessary to have a recovery plan, as the body is usually empty of glycogen. Ideally, a first intake within 45 minutes after exercise should include high glycaemic index foods and a second intake, two hours after exercise, should include medium-low glycaemic index foods.

If you have everything ready and you want to enjoy a unique experience in the unforgettable surroundings of Tenerife, we are waiting for you at the Tenerife Bluetrail by UTMB® 2025.