Start your run hydrated and energized by having a snack like our Ultra Energy bars! Be sure to focus on carbohydrates for fuel and small amount of protein for satiety, with a 4:1 carbs to protein ratio to avoid gastrointestinal discomfort.
Each trail runner is built differently. Consume 100-300 calories per hour of exercise. This is roughly 30-60g of carbohydrates/hour that you can find in our ULTRA Energy Bars or Energy Waffles. If you run less than 1.5h, consume 0.5-1.1L of water and 200 calories of carbs per hour. Above 2h, add on 200mg of salts and electrolytes per hour to your water and CHO intake.
Your post-exercise meals are just as important as before and during. It plays a big role in what will happen between today's and your next run. Remember: recovery nutrition should target: 1) refueling muscle glycogen, 2) repairing muscle and 3) rehydration. This means recovery meals should contain carbohydrates, protein and lots of fluids and electrolytes.