Fueling for the Trails: A Complete Nutrition Guide
Stop hitting the wall. Learn how to calculate your carbohydrate needs for endurance trail running.
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Avoid the "Bonk"
Nutrition on the trail is highly individual, but the underlying science of glycogen depletion is universal. Once your body runs out of stored carbs, your pace drops off a cliff.
The Math: Grams per Hour
For any effort lasting longer than 90 minutes, you need to actively ingest carbohydrates.
- 1-2 Hours: 30g carbs/hour
- 2-4 Hours: 45-60g carbs/hour
- 4+ Hours (Ultras): 60-90g carbs/hour
Real Food vs. Gels
While gels are highly efficient, gastrointestinal (GI) distress is common.
Pro Tip: Practice your nutrition during your long runs, not on race day.
Try mixing complex and simple carbs. Boiled potatoes with salt, dates, and bananas are excellent natural alternatives to synthetic gels.