Eating to Run (and Not Die Trying): An Irreverent Nutrition Guide for Trail Running Trips
Running for several days through mountains, valleys, and forests sounds epic. Like a return to the days when humans ran out of necessity, not pleasure... except now we carry GPS, shoes named after space rockets, and snacks with more ingredients than a Russian novel. Stage runs in trail running aren't just a test of physical endurance: they're a choreography of legs, lungs... and stomach.
Because yes: if you eat poorly, you can have the best workout in the world, only to end up curled up like a pretzel halfway through, wondering if it was a good idea to leave the comfort of the couch.
Here, then, is an honest—and cutting—guide to not sabotaging yourself from the plate.
BEFORE THE TRIP: THE STRATEGIC FEAST
1. Carb Loading (or How to Bless Pasta Without Guilt)
The days leading up to the race are your time to become a glycogen-storing machine, without regrets. Rice, quinoa, sweet potatoes, whole-grain breads... it's not gluttony, it's energy logistics. And if anyone judges you, smile and repeat: "it's for the sport".
2. Hydration (the other gasoline)
Water isn't optional. It's the direct line between having energy and looking like a prune in sneakers. Add electrolytes, because H₂O isn't everything. Sports drinks have their place... but don't overdo it: you're not running to become a fluorescent-colored bottle.
3. Test, test, and test again
Don't eat anything new during the race. Just as you don't marry someone you met ten minutes ago, you don't eat anything right in the middle of a climb. Train your stomach like you train your legs.
DURING THE DAY: THE ART OF CONSTANT SUPPLY
1. Fuel in sips, bites, and key moments
Eat little, but often. Like hummingbirds, who live on the brink of collapse but with enviable efficiency. Dried fruit, nuts, gels… If they're natural, even better. Your stomach will thank you. (Spoiler: I'll share my favorites soon 💣)
2. Drama-free hydration
If you're thirsty, you're late. Take regular sips, like a wise cactus. Don't wait for the desert to remember the oasis.
3. Electrolytes: the invisible essentials
Without sodium, potassium, and magnesium in your body, you can have the physique of a superhero but the energy of an unplugged toaster. Get out every once in a while (literally and metaphorically).
AFTER THE DAY: REPAIR THE TEMPLE
1. Post-battle nutrition
You've just run for hours. This isn't the time to punish your body with sad lettuce leaves. Give it protein and carbs: yogurt with fruit, a smoothie, banana with peanut butter... like an edible hug.
2. Stretching and gentle movement (yes, even if it hurts)
Stretching after exercise is like saying "thank you" to your body. Take a walk, do some yoga, or just move around enough so you don't wake up tomorrow like a rusty robot.
3. Dinner that reconciles body and soul
Lean proteins, complex carbohydrates, colorful vegetables. It sounds like a gourmet menu, but it's actually the bare minimum to keep your muscles from rioting. And water, of course. Lots of it. Until your urine feels like liquid poetry.
Epilogue for runners who also eat
In trail running, as in life, every step counts. But so does every bite. Well-thought-out nutrition can be the difference between "what an adventure!" and "when did I lose control of my life?" It's not about rigid rules, but about awareness: listen to your body, adapt, and, above all, don't forget to enjoy it. Because stage running isn't just about getting there: it's about savoring (literally) the journey.
See you at the next summit!
