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The Importance of Nutrition and Recovery for Trail Running

Tanya Bottomley /

Hey, trail runner!

Yes, you!

I know you think trail running is kinda like a hobby… that achieving your race goals means you’re a badass capable of doing anything you put your mind to. BUT – did you also consider that your badass hobby is a sport, defined as:

‘an activity involving physical exertion and skill’ ?

Well, it’s that ‘physical exertion’ thing I want to talk about, and remind you that while running is something we love – while it’s play, ‘me’ time, and therapy for some (that’s one for another blog) – it is also an activity that is taxing on the body.

A lady in a red running singlet, running vest with water bladders, cap, and sunnies.

My running vest is stocked with gels for a mountain marathon!

There are so many reasons why people run – and for most, the running itself i.e. the physical process and what that entails at a physiological level is not something too often considered. I talk to runners every day about achieving their running goals. The most common reasons people want to go out on a run is to feel free, accomplished, proud, happy, strong, confident… the list goes on. Not once has someone said ‘I want to run for the mere sake of putting one foot in front of the other.’

So, here’s a major practical hack to help you attain all those lofty ideals that running is going to give you.

A lady in a green running top, running vest with water bladders, head scarf, and blue running shoes is running along a track.

The Great Naseby Water Race (100 Miles), 2019. Liquid nutrition on the go!

Ever been running for a while and started to feel like total sh*t?  Your legs become heavy, and everything feels super hard? You start to beat yourself up, tell yourself you’re a rubbish runner, and ask yourself what you’re even doing out there?! Now, I’m a mindset coach, so I could talk about how you’re talking to yourself here – but instead, I want to take a step back and ask you how you’re fueling.

It’s such a common mistake for new runners (and let’s be fair, sometimes the seasoned pros) to not fuel properly, feel like crap, and beat themselves up… when all they needed was a sip of water and something to eat!

If you want to keep doing what you love and progress in running, you also need to support the body by fueling it appropriately.

Two runners sit in the sun on a rocky platform, overlooking a mountainous view.

Snacks with views!

Top Tips for Fueling Your Running

Fueling can be broken down into four areas:

  • General fueling throughout the day
  • Pre-run
  • During training/racing
  • Post-run

General Fueling Throughout the Day

Running WILL make you hungry! Remember, it’s physical exertion for the body, so it needs to be fueled to keep up with you. You want to be eating enough and a good balance of healthy foods. That looks different for everyone; some people need a lot of food just to fuel the fire, and some people less so. If you are uncertain or having difficulty, chat with a sports nutritionist who will be able to give the information most accurate to your body’s needs.

A lady in a grey shirt is chopping veges in her kitchen as meal prep, smiling at the camera.

My weekly food prep to keep my general nutrition on point

Pre-Run

Getting the pre-run food right will make a massive difference to how you feel. Like everything nutrition-related, this is something that will be unique to you. Nonetheless, some general guidelines are:

  • Eat a balanced meal 3-4 hours before exercise
  • Consume a high-carbohydrate snack 1-1.5 hours before exercise
  • Sports nutrition like gels can be consumed 15-30 minutes before, for an instant source of energy. For this snack, remember to aim for easy-to-digest carbohydrates that are low in fat and fiber to minimise gut upset

Pre-Training & Racing MEAL Ideas:

  • Oats with banana and nut butter
  • Bagel with banana and jam, nut butter, or maple syrup
  • Fried rice with egg
  • Baked beans or spaghetti on toast
  • Weet-Bix with banana
  • Toast with jam and peanut butter, or banana

Pre-Training & Racing SNACK ideas:

A lady reaches for a packet of Back Country Cuisine.

Back Country Cuisine – my go-to for multiday adventures

During Training/Racing

The food you eat during training is designed to give you the energy to keep moving, and the type of foods you choose will be dependent on your objectives for the event, session, or adventure.

You have a couple of options here: quick-release energy (i.e. simple carbs) or slow-release energy (wholefood options). In longer races, you will probably want a mix of both.

As a general rule, any training session over 60-75 mins will require fueling – so keep this in mind (you don’t have to endure the death march that can result from under-fueling).

A lady sits cross-legged and slides sachets of Back Country Cuisine into a plastic Ziploc bag.

Packing nutrition for a multiday adventure

Without getting too technical, you’ll want to follow these guidelines:

  • Exercise between 1-2.5 hours: 30-60 grams carbohydrates/hour
  • Ultra-endurance exercise over 2.5 hours: up to 90+ grams carbohydrates/hour

When working towards these carb goals and during-running nutrition, you’ll want to play around with foods – and practice, practice, practice!  You’ll need to train your gut to process food while you’re on the move. So, I would suggest starting with the shorter runs and fuel often and varied, so that when it comes to race day you are able to eat a range of foods.

During Training & Racing Snack Ideas:

A lady in a green running top, running vest with water bladders, head scarf, and blue running shoes is holding up a sandwich as she runs along a track.

A sandwich on the go during a 100-mile race!

Post-Run

The aim of the post-run nutrition is to refuel the body’s energy stores and aid in recovery. You know how I mentioned ‘physical exertion’? Your body is broken down during exercise, and it’s in the repair process where it gets stronger! You might want a post-run beer and bag of chips – and I’m not bagging those! But maybe alongside those think about consuming foods that aid in the repair. We are looking for protein and carbs here.

The recovery window post-exercise is defined as 4 hours after exercise. During this time, you want to consume protein and carbs to help the body recover. Aim to consume something within the first hour, then continue fueling from then.

Post-Run Food Ideas:

  • Sweet potato topped with almond butter, walnuts, and raisins
  • Smoothies with fruits, veggies, and Greek yogurt
  • Trail mix, beef jerky, and a banana
  • Breakfast burrito with eggs, salsa, and beans in a tortilla
  • Cottage cheese and crackers
  • Fruit with nut butter or edamame
  • Pita with hummus
  • Protein shakes
  • A wrap with chicken, tuna, or salmon
A lady in a pink singlet with a running visor and sunnies is eating energy chews.

My go-to are energy gels and chews

And that’s a wrap!

See what I did there? A cheeky food pun!

Next time you’re heading out for a run, remember that running is so much more than running – it’s also a physical process that requires energy.  Get the fueling right, and you get to experience all the intangibles that come from your trail adventures and achieving your running goals!

How do you fuel pre, during, and post trail running?

Read more