You’re maybe spending a decent amount of time to plan a long weekend trail run and preparing yourself for it. But how about the nutrition? Are you well aware of the nutrition plan through this exhausting running session?
In case you need an expert, you’ve probably in the best place on the web right now.
How Much Nutrition Can You Absorb in A Trail Run?
We will provide a complete nutrition list later on, but let’s talk about some basics first.
The Gold Standard
There is a measure called The Gold Standard, which means the amount of Carbohydrate a runner can absorb in a minute. For a regular runner, it’s 240 calories per minute. If you’re a male, you’ll probably do a little bit more. And if you’re even a more experienced runner, the count can be even more.
So, no matter what nutrition plan we make for you, we should keep an eye on the nutrition scale.
The second consideration we need to do is the sweat rate. Because, apart from food nutrition, proper hydration is a must to maintain.
The Sweat Rate
Sweat rate directly determines how much liquid food you should consume. On average, one litter of sweat contains about one-third of a teaspoon of salt. So, if you keep sweating for hours and hours without proper liquid food input, it will harm your blood thickness by a lot.
Foods You Should and Shouldn’t Take in A Trail Run
Now, we’re belonging to the core of this article. Here, we will go through a list of foods that you should take or shouldn't take throughout a trail run. I suggest you take a note of food recommendations we are about to do below-
What Food You Should Eat
- High Carbos, Fat, Protein and Low Fiber
These foods are supposed to be eaten the night before you start the run. Foods such as bread, pasta, lean meat and green fruits/vegetables are on the list.
- A Little Protein and Carbs
Before you’re starting the race, take these foods before 2 hours of the race. These food recommendations contain berries, granola, peanut butter, bagel, oatmeal and of course dried food.
- Carbs and Sugar that are Digested Easily
Now it's time to talk about the foods during the run. The list has energy chewing gums, energy gels, and fresh fruits. Take these foods on a regular basis while you’re in the first four hours of the run.
- Some Protein and Mostly Carbs
When you've passed through the first four hours of the run, take some carbs as foods. These can be energy bars, nut butter, beef jerkies, drink mixes and some other foods.
- High Protein Contains
As you’re finished with the run, now it’s time to take some high protein consumables. The should be rich in protein, hydrates, and electrolytes. Some examples are fishes, eggs, meats, lean meats and of course fresh vegetables.
The best way to find the recommended food is to ask your personal physician and the camp nutritionists about it. If you’re not suffering from any debases like asthma, puberty or anything similar, the ideal food list should do good.
Some Key Takeaways
However, here are some key takeaways to be more specific to nutrition demands of human body during such a heavyweight run-
- If your track is too long, divide the time on calorie counts and make sure you’re working on your plan.
- On average, if a run continues for more than an hour, the hourly calorie intake should be around 150-300units. As you are running fast, avoid taking more than 300 calories in an hour. Because the body can have trouble with digesting them on the go.
- The mental condition plays a big role in the game. If you want yourself to feel better and jolly, take protein-via foods that contain amino acids in themselves.
- No matter what, don't add fat to your diet chart on the go.
- Small and carriable items like gels, bars, energy bars, chews, solid and powered foods should be carried in a small pouch with you. So that you can take them when you're on the run.
The Bottom Line
What we have discussed was all based on ideal calculation. But as you know, everyone has his personal calculation of gold standard and sweat count. So, before you actually step in the race, do your own homework. Track the foods that you’re eating and what the rate of eating and write them in your training log.
Eventually, after a week of training, you can look back to the chart and measure what worked out for you and what didn’t.