The Journey #4 | Nutrition in Trail Running: it is not all about eating
It is also about planning and consistency
This post takes ~ 5min to read
Hey Sole Mate! 👟👋
How are you today? On our side, excited! Especially after our Journey Talk yesterday with Hillary Allen. What a one of a kind person!
Our conversation made my think that trail running (whatever the distances) is an incredible representation of what life is and we are not only talking about the ups and downs. Whatever the topic, we can easily establish a parallel to something that we need to put in practice in our lives or something that is already part of our routines.
For example, let’s talk about nutrition, the basics of what to eat during a trail running race and, we go all in already by saying that: just like in life, consistency is the key word here (see? Running <-> Life).
Of course, we want to make this simple and there is no need to go into the science of nutrition. So, first things first, the nutrition requirements for trail running vary greatly according to the type of training and race.
What to have in mind when planning your nutrition?
| Length of the race (including if you start early or at night and potential finishing time);
| Type of terrain (flat trails, hills, technical sections);
| Temperature and humidity;
| Try not to escape too much of what you are used to eat;
| Keep in mind that you need to be flexible and prepare some back up plans.
And yes, nutrition planning is a challenge.
From the moment when you start feeling happy or excited or anxious (or all the previous mentioned) before starting a practice or a race, to the moment where you finish your training or cross the finish line, you need to eat to prepare your body for what it comes ahead.
Since each person has their own needs that vary depending on the training load, experience, goals, body composition, consider the tips below as "the starting line", the "light at the end of the tunnel", that “a-ha” moment of “maybe I was doing this wrong” or "I have to talk with my nutritionist".
Before going to the practical tips, it is important to consider that, when you eat (in the best way possible) you are taking care of:
Fuel: especially with carbohydrates and fat (low intensities);
Repair: protein is key to repair your muscles;
Energy and overall health: fruits, vegetables, seeds, and nuts which will give you minerals, vitamins, fiber, and good fat, helping your body to work at its best.
And this is something to take into account during the whole day, not only the day before or after the race. The same with hydration, it is important to stay hydrated throughout the day and, drink water. Even if you don’t feel thirsty (personally, during a race, I drink every 30mins).
Finally, let’s go to the question: what it is best to eat before, during and after the race? (again, don’t forget, nutrition may differ from individual needs and according to what you normally eat)
Before (Mood: “Let’s go! I was born to run”)
| On the day before, depending on the length of the race, carbohydrate loading may be relevant (for example, pasta or rice);
| On race day, keep it simple with a light and quick digestible breakfast. Don’t try that awesome bazinga food you saw in the supermarket the day before the race;
| Depending on what time you eat, you can have your normal breakfast and the rule is simple: focus on carbohydrates, some protein to prevent hunger and avoid excess of fat and fiber.
Examples:
If you are not into solids, try a smoothie;
oats/porridge with fruit;
rice cakes with banana and peanut butter.
During the race (Mood: “Why am I doing this?”)
If the race is under 90 minutes and if you have recharged your batteries properly, you don’t need to consume carbohydrates. Above 2 hours, the fueling plan needs to be different. If you are all about going fast on trails, the strategy is: easy and quick carbohydrates and hydration options. For those who go a bit slower, since it will take a bit more time to finish, use the checkpoints to eat some solid foods.
Post race (Mood: “Totally worth it. Next!”)
YEEESSSSS! You did it! You are the best!
It is now time to focus on three things, the three R’s:
Rehydrate: a lot of people (myself included) skip the part of drinking water after races (or training);
Refuel: with carbohydrates;
Repair muscle.
Best recovery meals result from the combination of carbohydrates, protein and fluids (especially water and, please, don’t forget the electrolytes)
Do you also want options on this?
Yoghurt with nuts, seeds and muesli;
Salad with quinoa and tuna or chicken;
Tofu with rice and blackbeans, plus a colorful salad.
Race is finished, but we are not done. To get the best out of your body, try to stay consistent with your nutrition (no strict rules here because, yes, there is time to eat the so called non-healthy food. So, don’t go hard on you).
Running is not only about movement, moving your legs one after the other. More than ever, luckily, people are also interested about sleep performance, mental health, mindset and, of course, nutrition. These are some of the puzzle pieces that, connected, will make you feel better, will make you a better athlete, a more well rounded person.
TELL US: do you plan what you will eat in a race? Is nutrition serious for you? What is the most difficult thing for you in terms of planning or eating during a race?
Growth Station
⛰️ The Journey Talk #2
This week we opened our Journey Talk to everyone interested on listening to the “HillyGoat”, Hillary Allen. To watch the replay is not the same thing but, still, since we are all about inspiration, sharing and connection, here is the video of yesterday’s talk.
📹 The Hundred Miler
This week, we bring you a video about three “normal” guys, brought together by a love for running, who take on the holy grail of trail running, Ultra Trail du Mont Blanc.
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