Proper Nutrition During a Trail Run: Your Nutrition Plan with Andros Sport

Technical trails, elevation, heat: trail running is a discipline that requires preparation ❌. You need to be physically fit, but that's not all! As you might already know, preparation also includes nutrition before, during, and after your race 🍽️. Your diet needs to be well thought out to avoid hypoglycemia, muscle pain, and that dreaded energy crash 🥴. With Andros Sport, we offer you a nutrition plan tailored to your race format: short trail, long trail, or ultra-trail. This way, you can maximize your chances of feeling great from the first to the last kilometer 😇. Want to test it all under real conditions? We're suggesting you try la Pastourelle, a magnificent trail in the Cantal 😍. With distances ranging from 10 to 60 km, it's the perfect opportunity to test your physical condition and apply your nutrition plan regardless of your level 💪.

Nutrition for Short Trails 

If you're signed up for the 10, 13, or 31 km race at la Pastourelle, you're in the right place 🙌. The goal in short trail nutrition is to prepare your muscles, maintain your carbohydrate stores, and stay well-hydrated. To do this, consider consuming 1 to 2 fruit blend pouches and 1 to 2 fruit or nut bars 🍌. This will help build up a good carbohydrate reserve without overloading your stomach. For drinks, alternate water 💧 and isotonic drinks at regular intervals to stay hydrated and avoid digestive issues 🥴.

After 40 to 45 minutes, grab your favorite antioxidant gel or a fruit paste to maintain your energy level, and continue this every 30 to 40 minutes ⏱️. Feeling a little drained? 🪫 Use a boost gel midway through to get back on track! For hydration, alternate between your isotonic drink and an Andros Hydragel pouch to replenish water and minerals without overloading your stomach 🤰. Your post-race goal is to recover quickly and well! 🤩 To do that, consider consuming a special recovery protein bar within 30 minutes of finishing. Your muscles will thank you the next day 🙏.

Nutrition for Long Trails 

For the 60 km Pastourelle, your goal is to optimize carbohydrate reserves, fight fatigue, and manage hydration well. Before the race, follow the same ritual: within 4 hours before the start, consume 1 to 2 fruit blend pouches and 1 to 2 energy bars 🍎. Drinking in small quantities remains essential before starting: alternate water 💦, isotonic drink ⚡️, and Andros Hydragel pouch to fill up on electrolytes 💥. 40 to 45 minutes after the start, take an antioxidant gel or a fruit paste to maintain energy ⏫. Then, every 30 to 40 minutes, alternate energy bars, fruit pastes, and fruit blend pouches to keep your carbohydrate stock stable ⚖️. Also, don't wait to feel thirsty to drink: hydration is your best ally on such a long distance. We advise regularly alternating small sips of water, isotonic drink, and Hydragel during the effort. After hours of tasting of effort, you've reached the finish line 😮‍💨. Well done, champion, you've earned your medal! 🥇 But after 2890 mD+, your body also deserves a reward, right? Treat yourself to a protein fruit bar to efficiently repair the machine after so much effort 🤯. With such a plan, (almost) no risk of faltering 🫡. 

Nutrition for an Ultra-Trail

If you scrolled through the paragraphs to reach this one, you're a die-hard ultra-trail runner. This discipline refers to distances of 80 km or more 🙌. Beyond the required physical level, your nutrition plan must be well-prepared and thoughtful 💡. On such a long distance, your goal is to avoid hypoglycemia 📉, preserve your muscles, and maintain mental clarity throughout your race 😳. No half-measures here: within 4 hours before your start, consume 2 fruit blend pouches 🍊 and 2 fruit or nut bars 🥜. You can afford to indulge, but break up your intake to avoid overloading your stomach and stay well-hydrated. You know the drill, 40 minutes after the start, consume your first antioxidant gel or fruit paste 🫐. Then, plan regular consumption of Andros energy bars every 1 to 1.5 hours. Between bar intakes: fruit pastes, boost gels, and fruit blend pouches based on how you feel, and it will propel you ☄️. With the strength of your legs, mental fortitude 🧠, and your (EXCELLENT) Andros nutrition plan, you've reached the end of your ultra-trail. Your body will have given everything, so reward it within 30 minutes by consuming a protein bar for proper recovery 🧘.

And because the Finishers team is generous, we're giving you a few extra tips. Yes, it's a gift! 🎁 First of all, adapt this plan to your own feelings: every race and every runner is unique 👆. Next, enjoy yourself! 🤤 If you want to try all the cheeses and sausages at the aid stations, don't hold back. The most important thing is to test your products during training to avoid surprises on race day 🤢. If you want to do things right, aim for at least 60g of carbohydrates per hour to keep going strong without hitting a wall 🧨. Carbohydrates are the main source of energy that fuels your muscles and organs. And as a reminder, hydrate in the days leading up: to store 1g of glycogen (made for carbohydrate storage), your body needs 2.7g of water! So, in the days before the race, drink mineral water like St-Yorre or Vichy Célestins to boost your hydration and energy reserves 🔋. With all this, you have everything you need to shine on a short, long, or ultra trail 🌞.

Now that you're a nutrition pro, make sure your legs can keep up with your stomach 🚀.