What Do Trail Runners Eat?
Preparing the body for trails stands as a big part of any runner's trip, and a question often appears: "What do trail runners eat?" The reply seems simple, but it changes as much as the trails themselves. One approach does not fit all, but some general ideas and plans help trail runners keep their bodies working well.
We begin with the basics. Like all athletes, trail runners need a diet rich in carbohydrates, protein as well as healthy fats. Carbohydrates serve as the main food source for running, because they give the body the power it needs to move through many miles. Protein helps muscles mend and recover. Healthy fats play a part in hormone creation and general health. Consider whole grains, lean proteins, fruits, vegetables in addition to nuts.
But trail running food goes past just a healthy diet - it also means consuming food while running, especially for longer distances. For shorter runs, under an hour, water usually works. For longer runs, you will need to fill your glycogen stores with simple carbohydrates. Items such as energy gels, chews next to bars come into use. Many trail runners also carry trail mix, dried fruit, or small sandwiches for longer efforts.
Drinking enough water matters equally. A lack of water can cause tiredness, cramps as well as less ability to perform. Trail runners often carry vests or packs for water, which allows them to drink water or electrolyte drinks throughout their runs. Knowing how much to drink and when to drink it comes with experience and individual needs. It works best to try different things during practice runs to find what helps you most.
And then we have the recovery after a run. Filling glycogen stores and repairing muscle damage helps you recover well and perform your best. Many runners choose protein shakes or recovery drinks after a long run. A balanced meal that contains carbohydrates and protein also offers a good choice. Do not forget the importance of rest and sleep, because they help recovery as much as proper food.
What trail runners eat remains a very personal matter. Some runners prefer specific brands of gels, while others like homemade snacks. Some pay close attention to their water intake, while others use a more natural method. The main point is to try things, listen to your body in addition to find what helps you most on the trails. Do not hesitate to try new things, you may find your new favorite trail snack.
