Running and Trail Running - 5 Rules for Returning to Races: Nutrition and Hydration

Running and Trail Running - 5 Rules for Returning to Races: Nutrition and Hydration

Returning to races, whether for road runners or trail running enthusiasts, is an exciting moment but requires careful preparation. After a break—whether due to a recovery season, an injury, or simply a rest period—it’s essential to regain optimal physical condition to face races effectively. However, focusing only on training isn’t enough; nutrition and hydration are just as crucial for success.

Running and Trail Running - 5 Rules for Returning to Races: Nutrition and Hydration

Both road running and trail running present unique challenges, but the basic principles of sports nutrition and proper hydration remain constant. This article explores the five fundamental rules for proper nutrition and hydration to return to racing in top form and tackle your chosen course with maximum efficiency.

1. Adapt Your Diet to Training Loads

Returning to races requires more intense training, and as physical workload increases, the body demands more energy and nutrients to support performance. Your diet must be strategically adjusted to provide the right caloric and nutritional intake, avoiding deficiencies or excesses.

Basic Rule: Listen to your body and balance calories

• Increase your carbohydrate intake: Carbohydrates are the primary fuel for runners and trail runners. During the weeks of race preparation, especially high-intensity ones, ensure you increase your intake of complex carbohydrates like brown rice, pasta, quinoa, potatoes, and oats. These foods supply glycogen, the reserve energy stored in muscles and the liver.

• Nutrient distribution: A balanced diet should consist of about 60-70% carbohydrates, 15-20% protein, and 20-30% healthy fats. This balance will help sustain long training sessions without feeling fatigued.

• Don’t forget protein: Proteins are vital for muscle recovery. Increase your intake of lean proteins, such as chicken, fish, eggs, tofu, or legumes, especially in the days following intense training.

Tip for trail runners: High-energy foods for long courses If you’re preparing for trail races, which often include long hours of exertion in natural environments, consider including high-energy but easily digestible foods in your diet, such as dried fruit, seeds, and specific energy bars. These snacks provide extra energy without weighing you down.

2. Timing of Meals Is Crucial

It’s not just important what you eat, but also when you eat. The timing of your meals can make the difference between feeling energized and performing well or feeling heavy and fatigued.

Basic Rule: Eat the right nutrients at the right time

• Pre-workout or pre-race meal: Breakfast or a meal before the race should be eaten at least 2-3 hours before the event or training. This allows the body to digest properly and store energy. Choose easily digestible carbohydrates, like a slice of whole-grain bread with honey, a banana, or some rice, paired with a small portion of lean protein.

• Pre-race snack: If the race is early in the morning and there’s no time for a full meal, opt for a light but energizing snack, like an oat-based bar or dried fruit, about 30 minutes before starting.

• Post-workout meal: After intense training or a race, your body needs to repair muscles and replenish glycogen stores. Eat within 30-60 minutes of finishing to maximize recovery. A protein shake with fruit, or yogurt with whole grains, is a good option.

Tip for trail runners: Eating during long races Trail races, which often last several hours, require continuous fueling during the event. Bring energy gels, bars, and dried fruit, and consume them regularly during the race to maintain stable energy levels. Plan to take in between 30 and 60 grams of carbohydrates per hour, depending on the intensity of the effort.

3. Hydration: The Key to Performance

Water is essential for life, but when it comes to running and trail running, hydration becomes a critical factor for performance. Dehydration can drastically reduce your ability to compete and increase the risk of cramps, fatigue, and heat stroke.

Basic Rule: Stay hydrated throughout the day

• Pre-hydration: Ensure you start well-hydrated, not just immediately before the race but in the 24-48 hours leading up to it. Drink about 500 ml of water 2-3 hours before the race and another 150-300 ml about 30 minutes before the start.

• During the race: Depending on weather conditions and the event's duration, it’s necessary to replace fluids lost through sweat. Try to drink between 400 and 800 ml of fluids every hour during the race, preferably with an isotonic drink that provides essential electrolytes like sodium and potassium to prevent muscle cramps.

• Post-race: After a race or intense training, proper rehydration is critical. For every kilogram of body weight lost during the activity (you can weigh yourself before and after training), consume about 1.5 liters of fluid to ensure complete rehydration.

Tip for trail runners: Managing hydration on long courses In trail races, especially in extreme weather or mountainous terrain, sweat levels can be very high. Always carry a water supply, such as a bottle or hydration pack, and plan your stops at refreshment points along the course.

4. Electrolytes: More Important Than You Think

When running, your body loses not only water but also electrolytes like sodium, potassium, magnesium, and calcium. These minerals are essential for muscle function and maintaining water balance in the body.

Basic Rule: Replenish electrolytes during and after training

• Isotonic drinks: During long workouts or races, especially in hot conditions, isotonic drinks are an excellent choice to keep electrolyte levels in check. These drinks, containing a mix of carbohydrates and minerals, help prevent dehydration and muscle cramps.

• Electrolyte supplements: For very intense workouts or long races, you might consider using specific electrolyte supplements. These are available in various forms, like tablets or soluble powders, and can be easily added to your water during the race.

5. Adapt Nutrition and Hydration to Weather Conditions

Weather can significantly impact hydration and nutrition needs, whether you’re road running or trail running. Intense heat requires more fluids and electrolytes, while cold weather might reduce the feeling of thirst, leading to underestimated hydration.

Basic Rule: Adapt your strategy to the climate

• In summer or hot conditions: Increase fluid intake before, during, and after the race. Opt for sports drinks that include electrolytes to avoid dehydration and mineral imbalances. On very hot days, it’s advisable to slightly reduce your pace to avoid overheating.

• In winter or cold conditions: Even though thirst is less pronounced, your body continues to lose fluids through breathing and sweat. Drink regularly even if you don’t feel thirsty, and prefer drinks at room temperature or slightly warm to avoid further lowering your body temperature.

Returning to running and trail running races after a break requires more than just training. Proper nutrition and hydration are key to optimizing your performance, improving recovery, and preventing injuries. By following these five fundamental rules, you’ll be able to prepare yourself and face races with energy and confidence.