Trail runners have specific energy needs to sustain their performance over time. Between ready-to-eat products and homemade solutions, how do you make the right choice? Sports nutrition products combine practicality and efficiency, as long as they’re used properly. With the multitude of options available, it can be tough to separate marketing promises from real needs.
Making your own snacks allows full control over ingredients and lower costs. However, several factors need to be considered:
- Industrial products are formulated to provide an optimal energy and electrolyte supply, while ensuring good digestibility.
- They follow strict preservation and hygiene standards, unlike homemade preparations that require special vigilance on these points.
Marie, Raidlight ambassador and passionate about sports nutrition, shares her expertise. Certified in this field, she works at the Raidlight store, where she passes on her passion for outdoor gear. She also offers simple and effective recipes to meet your energy needs, both during training and races.
Homemade energy recipes for trail running
Maple energy drink
This drink promotes optimal hydration thanks to its electrolyte content, especially salt, as well as its carb supply. Maple syrup, rich in potassium and magnesium, also stands out for its great digestibility. A natural solution for hydration and energy supply.
Ingredients for 1L
- 1L water
- 30 g maple syrup
- 1 lemon juice
- 4 g salt
Nutrition : 90.5 kcal / 24.1 g carbs / 0g fat / 0g protein per serving
Chestnut-apple-honey purée
A light snack that combines complex carbs and quick sugars. Honey, rich in fructose, pairs perfectly with the sucrose in chestnut cream, while apple compote is prized for its easy digestibility.
Ingredients for 4 servings
- 200 g plain apple compote
- 90 g chestnut cream
- 30 g honey
- 1 pinch of salt
Apport : 113 kcal / 28.1g carbs / 0.2g fats / 0.3g protein per serving
💡 Handy tip: the compote fits perfectly in a classic flask, ideal to consume in several doses.
Sweet potato mash
Sweet potato, rich in carbs and vitamins, is boosted here with fats thanks to olive oil. This can be especially useful for long efforts, as fats provide a lasting energy source.
Ingredients for 4 servings
- 300 g cooked sweet potatoes
- 10 g olive oil
- 10 g maple syrup
- 4 g salt
- 10 g water
👉 Optional: turmeric, curry, or cumin to add flavor.
Apport : 93.5 kcal / 16.7g carbs / 2.6g fats / 1.2g protein per serving
Soy rice
Rice is a great source of simple, fast-absorbing carbs, while adding olive oil brings healthy fats. This dish is perfect for long efforts or as a pre-race meal.
Ingredients for one serving
- 100 g overcooked sushi rice
- 30 g olive oil
- 2 tbsp soy sauce
- 1 tbsp maple syrup
Nutrition : 467.9 kcal / 42.9g carbs / 30.3g fats / 4.8g proteins
Sport cake
An energizing and easy-to-digest pre-race breakfast.
Ingredients for 4 servings
- 200 g gluten-free flour
- 80 g plant protein
- 60 g ground chia seeds
- 40 g olive oil
- 80 g honey
- 80 g chocolate chips
- 500 g plant-based drink
- 1/2 packet baking powder
- 4 g salt
Nutrition : 661.3 kcal / 84.5g carbs / 26.7g fats / 26.9g proteins per serving
Preparation : Mix and bake for 50 min at 180°C in a loaf pan.
In short
Homemade sports nutrition lets you customize your snacks while saving money, whereas industrial products ensure optimized energy intake and long shelf life. The choice depends on your preferences and specific needs to perform with peace of mind!
Want to adapt your daily diet to your trail running? Check out our dedicated article by clicking here.
