Trail nutrition: which plan to adopt?

Nutrition in trail running: should you listen to your body… or follow a precise plan? Marie is a Raidlight ambassador and passionate about sports nutrition (she’s qualified in the field). She runs trail and road races with high standards, but always with pleasure. For her, managing nutrition well is way more than a detail: it’s a key lever to finish strong, especially on long distances. Instinct or strategy? Let’s see what really works. Refueling by feel: a freedom… that can come at a cost 🎯 The simple and natural approach Listening to your body, drinking when you’re thirsty, eating what you crave… On paper, it’s tempting. You reduce mental load, often avoid nausea, and adjust sweet/savory more freely according to your cravings. Not bad, right? Yes… but mostly if you run short distances or know yourself very well. Otherwise, it can quickly become risky. ⚠️ Obvious limits on the ground During a race, between stress, effort, and weather, your sensations are often blurred. You only feel hunger or thirst when it’s already a bit late. And it shows: energy slumps, reduced clarity, risk of heat stroke or hypoglycemia. On trail marathons or ultras, energy needs are way too high to improvise. Without experience, it’s hard to really cover your needs. Following a nutrition plan: a powerful weapon… if used well 🧠 A clear and effective strategy Opposite to freestyle, some runners plan everything: grams of carbs, timing of intake, types of products depending on terrain… And honestly, it can make a real difference. With a good plan, you guarantee regular intake, limit energy crashes, and keep a clear head. You know what you’re doing, you gain focus. Your brain is freed, and you can concentrate on race management. ✅ How to build a simple and reliable plan ➡️ Start with this basic calculation: your weight (in kg) x 0.9 = amount of carbs per hour (in g). For example, if you weigh 60 kg, you aim for 54 g/h of carbs. You can spread them out with whatever suits you: bars, compotes, gels, energy drinks, solid food at aid stations… 🙅 But beware of rigidity A plan is a tool. Not a prison. If your gel falls to the bottom of your bag or your stomach says stop, you must be able to adapt without stress. Too much rigidity risks digestive overload… or even dropping out at the next aid station. 💡 Test your plan in training. Adjust according to sensations. And don’t forget every race is different. 👉 Want a concrete example for a race like the SaintéLyon? Discover our specific nutrition tips here. The best approach? The one that adapts to you The real winning strategy is a clever mix of planning and listening to yourself. Test your plan in training, learn to recognize your body’s signals… and adapt during the race. It’s this flexibility that will let you be a finisher… or even aim higher. 👉 To go further on the topic: How to avoid digestive troubles in ultra trail?