Trail runners have specific energy needs to maintain their performance over time. Between store bought products and homemade solutions, how do you make the right choice? Sports nutrition products combine practicality and effectiveness, provided they are used correctly. With so many options available, it can be difficult to separate the marketing promises from the real needs.
Preparing your own snacks gives you total control over the ingredients you use, at a lower cost. However, there are a number of factors to bear in mind:
- Industrial products are formulated to provide an optimum supply of energy and electrolytes, while guaranteeing good digestibility.
- They comply with strict conservation and hygiene standards, unlike home-made preparations which require particular vigilance on these points.
Marie, Raidlight ambassador and sports nutrition enthusiast, shares her expertise. A graduate in this field, she is an advisor in the Raidlight boutique, where she shares her passion for outdoor equipment. She also offers simple, effective recipes to meet your energy needs, both during training and on the run.
HOMEMADE ENERGY RECIPES FOR TRAIL RUNNING
Maple energy drink
This drink promotes optimal hydration thanks to its electrolyte content, particularly salt, and its carbohydrate content. Maple syrup, rich in potassium and magnesium, is also highly digestible. A natural solution for hydration and energy intake.
Ingredients for 1L
- 1L of water
- 30 g maple syrup
- 1 lemon juice
- 4 g of salt
Contribution: 90.5 kcal / 24.1 g carbohydrate / 0g fat / 0g protein per portion
Download the recipe
Chestnut-apple-honey purée
A light snack that combines complex carbohydrates and quick sugars. Honey, rich in fructose, complements the sucrose in chestnut purée, while applesauce is prized for being easily digestible.
Ingredients for 4 portions
- 200 g plain applesauce
- 90 g chestnut purée
- 30 g of honey
- 1 pinch of salt
Contribution: 113 kcal / 28.1g carbohydrate / 0.2g fat / 0.3g protein per portion
Practical tip: the compote fits perfectly into a classic flask, making it ideal for multiple consumption.
Download the recipe
Sweet potato purée
The sweet potato, rich in carbohydrates and vitamins, is here enriched with fat thanks to olive oil. This can be particularly beneficial for prolonged efforts, as fats provide a lasting source of energy.
Ingredients for 4 portions
- 300 g cooked sweet potatoes
- 10 g olive oil
- 10 g maple syrup
- 4 g of salt
- 10 g water
Optional: turmeric, curry or cumin for added flavour.
Contribution: 93.5 kcal / 16.7g carbohydrate / 2.6g fat / 1.2g protein per portion
Download the recipe
Soya rice
The rice is an excellent source of simple, quickly assimilated carbohydrates, while the addition of olive oil provides healthy fats. This dish is perfect for prolonged efforts or as a pre-race meal.
Ingredients for one portion
- 100 g of overcooked sushi rice
- 30 g olive oil
- 2 c. tablespoon soy sauce
- 1 tbsp. maple syrup
Contribution: 467.9 kcal / 42.9g carbohydrate / 30.3g fat / 4.8g protein
Download the recipe
Sport cake
An energising, easily digestible pre-race breakfast.
Ingredients for 4 portions
- 200 g gluten-free flour
- 80 g of vegetable protein
- 60 g mixed chia seeds
- 40 g olive oil
- 80 g of honey
- 80 g chocolate chips
- 500 g vegetable drink
- 1/2 sachet of baking powder
- 4 g salt
Contribution: 661.3 kcal / 84.5g carbohydrate / 26.7g fat / 26.9g protein per portion
Preparation: Mix and bake for 50 mins at 180°C in a cake tin.
Download the recipe
Homemade sports nutrition allows you to personalise your snacks and save money at the same time, while industrial products ensure optimum energy intake and long shelf life. The choice will depend on the preferences and specific needs of each individual, so you can perform with complete peace of mind!
Would you like to adapt your daily diet to your trail running? Click here to read our dedicated article.
