Trail running is a demanding activity that requires a careful balance of energy and nutrients to keep you moving efficiently through rugged terrain.

Understand your individual Needs

As a trail runner, your body will be under unique demands, so you need to understand your nutritional needs.  From fueling your run with simple and complex carbs to protein for recovery, it is important to understand that your fueling and recovery needs are different from road runners and casual joggers.

Simple Carbohydrates

Due to their basic molecular structure, simple carbs are quickly broken down and absorbed by the body. This leads to a rapid spike in blood sugar levels, leading to a quick burst of energy. However, this is often followed by a rapid drop in energy levels, which can lead to fatigue.

Simple carbs can be found in fruits, white grains and simple sugars such as high fructose corn syrup, candy and baked deserts.

Some fruits and white grain products also have fiber in them which slows down digestion and are good to take after a workout to replenish glycogen into the muscles. While the simple sugars in fruit make them a fast absorbing source of carbs, it’s important to note that this is a healthy source of carbohydrates and are a good source of carbs for your recovery after a run.

Sources of simple carbs include:

• Sugar
• Candy
• Baked deserts
• Fruit Juice
• Bananas
• Grapes
• Honey
• Yogurt

Complex Carbohydrates

Complex carbohydrates consist of long chains of sugar molecules that are made up of starches and dietary fiber. The molecular structure of complex carbs makes them more intricate, so they take longer to break down. Because they take longer to digest, complex carbs provide a gradual and sustained release of energy over an extended period. This can help stabilize blood sugar levels, which is important when working out so you don’t get the sugar rush and the inevitable crash that comes with it.

Complex carbohydrates like whole grains, sweet potatoes, and oats should be a significant part of your diet. These foods provide a steady release of energy, which is important for sustained endurance on the trails.

Complex carbs can be found in whole grains, vegetables and potatoes.

• Whole wheat bread
• Oatmeal
• Quinoa
• Sweet potatoes
• Vegetables
• Beans
• Brown rice
• Lentils

Recovery

Trail running is a physically demanding activity that places significant stress on your muscles. When you run, particularly on rugged terrain, your muscles experience micro-tears. Protein is essential for repairing and rebuilding these muscle tissues, making them stronger in the process. This repair process is what leads to muscle growth and improved performance.

To maximize its benefits, ensure you’re getting an adequate daily intake, prioritize post-run protein consumption, and choose high-quality protein sources that align with your dietary preferences.

Protein sources include:

• Lean beef
• Chicken
• Fish
• Turkey
• Tofu
• Legumes
• Eggs
• Greek yogurt
• Milk

Nutrition plays an important role in your success as a trail runner. A balanced intake of carbs, protein, and hydration ensures peak performance and recovery. With the right nutrition and training, you’ll not only improve your trail running performance but also enhance your overall experience on the trails.