Trail running stage trips are a unique adventure that combines the love of running with the exploration of breathtaking landscapes. However, for make the most of this experience, is crucial prepare adequately, especially in terms of nutrition.
Here are some key tips to optimize your nutrition. before, during and after from your trail running days.
Before the Trip
TIP 1: CARBOHYDRATE LOADING
During the days leading up to the trip, increases your consumption of carbohydrates To maximize your energy reserves, opt for foods like pasta, rice, quinoa, and sweet potatoes.
TIP 2: HYDRATION
Stay well hydrated by drinking enough water and electrolytes. Sports drinks can be helpful in replenishing minerals lost through sweating.
3. TIP 3: FOOD TEST
Experience with different foods during your long workouts to determine what works best for you. This will help you avoid any unpleasant surprises during your trip.
You have to Know what you can take and when.
During the day
TIP 1: CONTINUOUS FUEL
Consume small quantities of energy foods throughout the day to maintain a constant supply of energy. Energy bars, dried fruit, nuts and energy gels are good options. For me, the more energy I consume, the more energy I eat. natural, better! (I'm preparing an article about my favorite products 💣)
TIP 2: CONSTANT HYDRATION
Baby regularly small sips of water to maintain adequate hydration. Don't wait until you're thirsty to drink, as this may indicate dehydration.
TIP 3: ELECTROLYTES
Incorpora electrolyte sources such as sports salts or foods rich in potassium, magnesium and sodium to maintain mineral balance in your body.
After the Day
TIP 1: NUTRIENT REPLACEMENT
Immediately after running, consume a combination of carbohydrates and proteins to help repair your muscles and replenish your energy reserves. Protein shakes, bananas with peanut butter, and yogurt with fruit are all great options.
TIP 2: STRETCHING AND ACTIVE RECOVERY
Take time to stretch your muscles and do active recovery exercises such as walking or gentle yoga to help reduce muscle stiffness and improve circulation.
TIP 3: RECOVERY DINNER
Choose a balanced dinner that includes a source of lean protein, complex carbohydrates and vegetables to help your body recover and prepare for the next day.
Hydration is also essential, try to drink plenty after the route.
In short, nutrition plays a fundamental role in the success of your trail running trips. Prepare yourself properly with a balanced diet before, during and after of each race will help you maintain optimal performance and enjoy the experience to the fullest. Remember listen to your body and adapt your nutritional plan to your individual needs.
Let the adventure begin!
