Fuel your trail run like a pro: what to eat before, during, & after
The Soča Outdoor Festival draws a diverse field of trail runners, each aiming to conquer new distances and push personal limits. Strategic nutrition plays a big role in helping you achieve your goals. Let’s break down what to eat and drink to maximize your race-day performance.
Pre-race fuel (1-4 days before)
The night before a big run, fuel your body with a balanced dinner. Aim for a plate with about 50% carbohydrates for energy, 25% protein for sustained strength, and 25% fruits and vegetables for essential nutrients. Go easy on high-fat and high-fiber foods to avoid potential stomach upset during your run.
- Focus on carbohydrates: Each runner will differ in their preferred food and fluids in the lead up to a race. For some events, carbohydrate loading may be relevant. Stock up on easily digestible carbs for quick energy. Consider options like sports muesli, oatmeal, bread with jam or honey, bananas, or quality energy bars.
- Don’t neglect rest: Prioritize sleep the night before, potentially using a trusted sleep aid like Magnesium Chelate + B6 to enhance quality rest.
- Hydration is key: Start hydrating proactively in the days leading up to the race. Aim for around 2-3 liters of water daily, adjusting based on your sweat rate and climate.
- Practice makes perfect: Test your pre-race meal and any planned snacks during training runs to avoid digestive issues on race day.
Pre-race power up (morning of the race)
- Early breakfast: On race day, many trail runners prefer to keep their breakfast light and quickly digested. If running pace is likely to be lower for longer distances, a bigger breakfast may be tolerated. Aim to eat 2-4 hours before the race start. This allows enough time for digestion and avoids pre-race jitters.
- Carbohydrate choices: Opt for easily digestible carbohydrates like sports muesli, oatmeal, toast with jam or honey, a banana, rice cakes with peanut butter and banana or an energy bar.
- Stay hydrated: Continue sipping water throughout the morning but avoid overdoing it to prevent feeling sloshy at the start.
Powering your race (during the run)
When you’re hitting the trails for more than 2 hours, strategizing your mid-run fuel becomes essential. Keep those taste buds happy by packing a variety of snacks with different flavors and textures – it’ll help you avoid flavor fatigue and keep the energy flowing.
- Energy gels for quick fuel: Gels like ReCharge provide a concentrated dose of carbohydrates for sustained energy during your run. Aim for 60-90 grams of carbohydrates per hour, adjusting based on race duration and intensity.
- Tasty and filling snacks: MoiMüv Protein Flapjack bars offer a satisfying on-the-go snack packed with protein and dietary fiber for sustained energy.
- Refuel at aid stations: Take advantage of aid stations, which are stationed at about every 5 km on Soča Outdoor Festival to grab conventional snacks like fruits for added nutrients and electrolytes which our friendly volunteers will offer you.
- Hydration is paramount: It’s usually hot in the end of June during the Soča Outdoor Festival. Beat the summer heat with FueRide, an electrolyte- and vitamin-rich drink designed for maximum performance. It’s your secret weapon to tackle those ambitious goals. Aim for 150-200ml of fluids every 15-20 minutes, adjusting based on sweat rate and weather conditions.
Post-finish recovery
To kickstart recovery after your run, prioritize a mix of carbohydrates to refuel your energy stores, protein to help your muscles repair, and plenty of fluids and electrolytes to replace what you lost through sweat.
- Rehydrate immediately: The first priority after finishing is to replace lost fluids. Opt for water or an electrolyte-rich drink.
- Protein-rich rebuilding: Within 30 minutes to two hours after the race, consume a protein-rich snack or meal (0.15-0.25 grams of protein per kilogram of body weight) to kickstart muscle repair and refuel your body.
- Focus on balanced meals: Over the next 24-48 hours, prioritize balanced meals rich in carbohydrates, protein, and healthy fats to aid further recovery.
- Some recovery foods: Dairy-based fruit smoothie, yoghurt + muesli with nuts and seeds, omelet with toast and fruit, tuna, tofu or chicken.
And because good fuel is important, we’re teaming up with GymBeam for a giveaway packed with trail running essentials! Stay tuned on our Facebook and Instagram for your chance to win.
Plus, use the code SOCA10 for a 10% discount on their online store, valid until July 31st.
And don’t forget: every runner is unique. Experiment with different pre-run fueling and race nutrition plans during training to find what works best for you.
Stay fueled, hydrated, and ready to conquer the trails at the I feel Slovenia Soča Outdoor Festival!