Trail running, like all endurance sports involves a considerable expenditure of energy.A proper diet is essential, especially for an athlete, as it affects training or race performance.

Our body needs the best energy reserves to perform at its best. First of all, it is essential to determine what is needed for the next race.

Are you planning to makea short and easy or a long, fast and difficult run?

Before a trail run, it is a good habit to consume easy to digest foods such as rice and potatoes and to favour fish and white meat, limiting fatty foods that require laborious digestion.

During the trail, an excellent option is energy bars: practical, complete and balanced to give you everything you need.The amount of snacks to take with you varies according to the length of the trail and your personal habits; therefore, it is essential to try the products already during yourtraining to understand how to manage supplementation and nutrition during the race, especially what, how much and when our body requires us to eat.

Do not overload the digestive system

The most important thing to avoid isgastrointestinal discomfort. Thisailmentcaused by running can be brought about by overloading the digestive system -and an excessive carbohydrate load could lead to exactly this result. Instead, it is better to take carbohydrates continuously with a series of nutrient-rich meals in the 24 hours before the race.

2 hours before running

Depending on the nutritional needs of the run, the right snack in the hours before the runhelps to avoidpremature fatigue and regulates blood sugar levels. This is away to boost energy without upsetting your stomach. In certain situations it is recommended to use the 'Energetika' energy bar, an excellent mix of oily fruits, dried fruits and cereals.

How to manage a 16km Trail with low altitude

Running a race requires getting the right amount of energy to help you maintain your pace and performance.

Having a strategic plan for nutrition is therefore essential, but in a situation like this where the kilometers are few and the slope is almost absent, it is necessary to follow a diet more suited to the Trail to favor assimilation. A good integration strategy in these cases could be structured as follows:

  • Pre-ridehydration-At least 4-5l of water the daybefore the raceand drink 1/2 liter of water 2 hours before the start of the physical activity;then take 250ml of still water at least 15’before the event;
  • Pre-workout –PreStartShotwith Arginine to optimize our resistance in the initial stages;
  • During –CarboGels in these cases can be a formidable ally. CarboSprint Ultrarace with its cyclomaltodextrins can give us coverage of about 50min, so taken around 6-7km it will allow us to better manage the race. If willbe necessary for the last 5km then we canuse the CarboSprint Volata or the Extreme which,with their fast absorbingcarbohydrates and caffeine,will allow us to close our activityin the best possible way.
  • Post-workout -The important thing at this point is recovery.Give the body time to recover, restore energy and fill the stomachwith nutrition. With I'm Pro PostWorkoutyouspeed up the recovery process by takingan important mixof carbohydrates and mineralsto restore glycogen stocks but above all to take care of the health and tone of our muscles.