Nutrition Guide - Trail

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Trail Running - Race Day Guides 

Trail - Half Marathon

Pre-Race

You want to ensure you start your run hydrated and ready, this is simple with a pre-run energy drink. The maximum benefit is obtained from drinking early as the slower you sip feed your fuel into your system the more time the body has to absorb it and maximise performance. So start sipping, swilling and swallowing your energy drink anything up to four hours but no shorter than half an hour in advance of your event. 

TAILWIND NUTRITION Tailwind and perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
NUUN ENERGY - HYDRATION - nuun energy elevates your hydration where the levels of caffeine and b vitamins give you a boost, and help maintain higher levels of energy. The caffeine is sourced from green tea extract.

If you are a fan of gels an option is to take on a gel at the start line, this has the added benefit of giving you a boost 30 minutes into your run.

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team.
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
During

Racing a trail half marathon your nutrition requirements will be race and time dependant. Some will run the race with no nutrition, however if you are racing over two hours you may benefit from a using a strategy of fuelling ever half hour. For example a half marathon with an expected finish time between 2 h 00 m > 3 h 00 m you would benefit from a gels at 30 \ 45 minute intervals this will help boost you to the line. 

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
Drink alternative

An alternative to a pure gel strategy is to take on you're fuel via an energy drink. This is also a benefit for runners who suffer from gut \ stomach issues using gels. the following drinks can be made up in a bladder or flasks and sipped throughout the race.

Tailwind 2 serving sachet made up into a 500ml flask will fuel you for 1 hour

TAILWIND NUTRITION Tailwind and perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.

A single serving Mountain Fuel sachet made up into a 500ml flask will fuel you for 1 hour

Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
Post-Race

As with any race to ensure your body is enabled to recover ideally you want to start sipping a recovery drink within 20 minutes of finishing your event. And remember DO NOT drink it too quickly, savour the drink and your body will have more time to absorb it.

MOUNTAIN FUEL ULTIMATE RECOVERY FUEL - CHOCOLATE or STRAWBERRY
TORQ RECOVERY DRINK - SACHETS or Pots

Trail Marathon

As with a road marathon your planning and nutrition will have been tried and tested during training, not leaving anything to chance on race day. 

Pre-Race

On race morning following your tried and tested breakfast, it is normal to start your race day routine with an energy drink, normally with electrolytes. The key benefits are to keep your body well hydrated by sipping, swilling and swallowing your energy drink anything up to four hours but no shorter than one hour in advance of your race.

Make sure you limit the intake a 500ml bottle should be significant pre-run, you don't want to be needing the toilet or feeling bloated when your stood on the start line. 

The maximum benefit is obtained from drinking early as the slower you sip feed your fuel into your system the more time the body has to absorb it and maximise performance.

TAILWIND NUTRITION Tailwind and perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
NUUN ENERGY - HYDRATION - nuun energy elevates your hydration where the levels of caffeine and b vitamins give you a boost, and help maintain higher levels of energy. The caffeine is sourced from green tea extract.

If you are using gels you should start with your first gel on the start line, this will kick in after approximately 30 minutes into your run so your body will start fuelled and remain fuelled during the early stages of the race and avoid spikes in your energy levels.

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team.
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
During

Trail marathons although measured at 26.2 miles (42k) can be very different to road marathons especially big city road marathons that are setup for fast times and PB's.

Energy Drinks
TAILWIND NUTRITION Tailwind and perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
TORQ ENERGY DRINK (SINGLE SERVE SACHETS)
Gels

A gel strategy is common for faster road marathon target times.

With a standard gel strategy you would be looking to take a get every 5 miles (or 30 - 45 mins). So an example would be 5, 15, 15, 20 miles (Spare 25 miles). remembering you have already taken a gel at mile 0 (the start).  If you are running a slower race you should work on a time based strategy. However if you are running at a slower pace it will also be easier to take on solid energy and \ or also carry a energy drink)

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
Alternative

There are a number of great sources of fuel made in a chew \ bean style, these are a direct replacement for gels however you will need to carry the packets and fuel as recommended. An example with CLIF SHOT BLOKS you would eat 3 blocks to get the same intake as you would get from a single gel.

CLIF SHOT BLOKS - 60G ENERGY CHEW PACKS
POWERBAR ENERGIZE SHOTS 60G CHEW PACKS
TORQ CHEW - CHEW PACKS
SPORTS BEANS WITH ELECTROLYTES - 28G BEAN PACKS
Post-Race

It is crucial that you refuel as soon as possible after running a marathon, a combination of recovery drink within 20 minutes of finishing your event and some solid food.

Recovery Drinks
MOUNTAIN FUEL ULTIMATE RECOVERY FUEL - CHOCOLATE or STRAWBERRY
TORQ RECOVERY DRINK - SACHETS or Pots

However no matter how good your recovery drink tastes to get the maximum benefit DO NOT drink it too quickly, savour the drink and your body will have more time to absorb it.

As this is post event your solid food can be anything and normally something you are craving, but if you know you have a space of time before you will be able to easily get food a recovery bar or energy bar is the perfect solution and can be ready in your post race kit bag.

Recovery Bars
TORQ RECOVERY BAR
MULE BAR RE FUEL - PROTEIN RECOVERY
CHIA CHARGE PROTEIN BAR
Energy Bars
TORQ ENERGY BAR
CHIA CHARGE FLAPJACKS
CLIF BARS - ENERGY BARS
MULE BAR ENERGY BARS
BEET-IT SPORT FLAPJACKS

Need Assistance?

If you are still not sure what products you should use, why not send us a message using our 'Ask the Team' service and we will respond to your request within 24 hours.