Whether you're running your first trail run or aiming for an ultra race, your diet will play a key role in your performance, endurance, and enjoyment. Eating better means running better. Here's a simple guide, tailored to the real needs of trail runners, to optimize your nutrition before, during, and after the race. This nutritional support program is part of a comprehensive nutritional strategy and should be tested during training, ideally over time to avoid negative side effects.

💪 Before the trail: prepare your body

1. Within the previous 3 days

• Stock up on complexcarbohydrates (foods like brown rice, semi-whole-grain pasta, and sweet potatoes, for example) to replenish your glycogen stores. This will provide the foundation for your energy reserves for the long-term event.

• Hydrate yourself regularly (1.5 to 2 L/day) to prepare your body for exercise and maintain a good water balance.

• Focus on an easily digestible diet: limit irritating fibers, fatty or spicy dishes, which can cause digestive problems.

2. The day before

• A simple and digestible meal: starchy foods + cooked vegetables + small portion of protein (tofu, white fish or lean meats).

• No surprises: Stick to products you're familiar with to avoid any potential problems. This is an essential part of your overall preparation.

3. Breakfast on D-Day

• 3 hours before the race, eat a meal rich in easily digestible carbohydrates (banana, porridge, wholemeal bread + jam, almonds, vegetable milk).

• Avoid dairy or fatty products. Hydration +++.

• If you're leaving early, consider ready-made alternatives like our COOKNRUN freeze-dried porridge. The quality of your departure day also depends on your morning diet.

🍫 During the trail: manage energy and hydration

1. Objective: provide 30 to 60g of carbohydrates/hour of exercise

• Alternate between bars, gels, fruit purees, isotonic drinks.

• Our COOKNRUN energy bars , made with fruit, cereals and seeds, are designed to provide a gradual supply of energy without a crash.

• Eat regularly, even before you feel hungry. Ideally, every 30 to 45 minutes to maintain your nutrient intake.

2. Think salty!

• In addition to sugar, salt is essential to prevent cramps and compensate for electrolyte losses.

• Our savory bars (e.g., sweet potato, herbes de Provence) are perfect for alternating flavors, complementing sweet products.

3. Hydration

• Drink 500 to 800 ml/ h depending on the temperature, in small, regular sips.

• Choose a drink with minerals and vitamins if the workout lasts more than 2 hours. You can also add a mild oil to slow down the absorption of sugars in certain cases of intense activity.

After the trail: optimize recovery 🥵

1. The 30 critical minutes

• Right after exercise, have a recovery snack: 3 parts carbohydrates to 1 part protein.

• Ex: recovery drink, smoothie, COOKNRUN protein bar + dried fruit. Rapid consumption of carbohydrates and proteins reduces muscle fatigue and boosts assimilation functions.

2. Post-race meal

• Stock up on:

  • Colorful vegetables (antioxidants)

  • Proteins (muscle repair)

  • Complex carbohydrates (energy boost)

  • Quality lipids (nut oil, seeds)

3. Hydration ++

• Continue to drink plenty of fluids in the hours that follow.

• Water can be supplemented with an alkalizing drink or a draining infusion. This helps restore the body's acid-base balance.

🎁 COOKNRUN bonuses

• Our organic salty, sweet and protein bars: to vary your intake during races and recovery without saturating.

• Our freeze-dried vegetarian meals : for a healthy and rapid recovery.
  

Trail running isn't just about the legs. Nutrition is a real lever for performance , endurance, and enjoyment.

Adopt the right reflexes, test your training intake, and you will leave confident on the big day. Keep in mind the importance of a quality diet, supplemented if necessary with food supplements, to achieve your goals safely and healthily.