On a long trail, your fuel is what you put in your stomach. Between climbs, technical descents, and hours of effort, eating well during the race can make all the difference between blowing up and making it to the end. But what should you eat? At what frequency? Solid, liquid, sweet, salty? Here’s a complete guide to help you manage your nutrition during a long trail, whether you’re out for 4, 6, or 12 hours of adventure.
Why is nutrition crucial on a long trail?
During prolonged effort, your body:
- Depletes its glycogen stores (the muscles’ fuel),
- Loses essential minerals (sodium, potassium, magnesium),
- Experiences slower digestion, especially during effort.
If you don’t anticipate this, you risk the famous wall, running out of fuel, or even dropping out. Hence the importance of a well-practiced nutrition strategy.
👉 We give you tips on managing effort on an ultra.
Eating continuously: the golden rule
Rather than sticking to "meals," adopt the habit of regular snacking from the first hour:
- Eat every 30 to 45 minutes,
- Alternate fast and slower carbs,
- Never wait until you’re hungry or thirsty to act.
💡 Tip: set a discreet alarm on your watch to remind you to eat without thinking about it.
What to eat during a long trail?
The essentials:
- Energy bars: easy to chew, rich in carbs. Choose ones that are easy to digest and tested in training.
- Energy gels: concentrated in fast sugars, effective when you hit a slump. Consume with water.
- Dried fruits (raisins, apricots, figs): natural source of sugars + fiber.
- Gingerbread, fruit pastes, compotes: tasty and easy to digest.
- Salty snacks: mini ham sandwiches, small pieces of cheese, crackers. Perfect to break the sweetness overload.
Got questions about the best nutrition plan for trail? Find our article here!
What drink during a long trail?
Don’t rely only on solids. Sports drinks help you hydrate while providing:
- Carbohydrates,
- Sodium and other electrolytes,
- Digestive support.
Drink regularly: one to two sips every 10 to 15 minutes. Alternate plain water and energy drink if needed.
Find our tips for staying well hydrated during a trail by clicking here.
Adapt your nutrition to conditions
- In hot weather: favor easy-to-digest and hydrating foods (compotes, fruits).
- In cold weather: think salty, more appetizing, and fatty/slow foods to sustain you over time.
Plan your aid stations
If you’re running a race with aid stations:
- Check the official race website: organizers often specify what products are available at aid stations, especially if a nutrition partner is involved.
- Decide what you’ll carry yourself,
- Avoid trying unknown foods on race day.
And above all, train yourself to eat while running. Digestion at 160 bpm is a skill you can work on.
Want to make your own aid station supplies? We share our best recipes right here.
In summary
On a long trail, eating well is as important as running well. Alternate sweet and salty, solid and liquid, and listen to your body throughout the race. Prepare your nutrition plan like you prepare your race strategy, and don’t forget: every bite is one step closer to the finish line.
