{"id":35386,"date":"2022-06-10T14:42:56","date_gmt":"2022-06-10T12:42:56","guid":{"rendered":"https:\/\/getindya.com\/?p=35386"},"modified":"2026-11-03T17:30:58","modified_gmt":"2026-11-03T16:30:58","slug":"trail-running-recovery-diet","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/trail-running-recovery-diet\/","title":{"rendered":"A trail runner\u2019s diet: how to recover well"},"content":{"rendered":"\n

Mountain running is great. It is a different world from the road: climbs, descents, scenery and nature. And that meal afterwards in the village caf\u00e9? One of the highlights. But how does it fit a good <\/span>diet for trail runners<\/b>?<\/span><\/p>\n

That meal is more than a sandwich. It helps replace what your body has used during a trail session and is part of <\/span>post-workout recovery<\/span><\/a>.<\/span><\/p>\n

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What is the best diet for a runner?<\/span><\/h2>\n

We already know <\/span>the best diet is the one that suits you<\/b>. There is no list of 30 meals every trail runner must eat.<\/span><\/p>\n

Imagine how boring that would be. You know us: at INDYA we love a challenge.<\/span><\/p>\n

Your <\/span>nutrition is as unique as you are<\/b><\/a>. Anyone claiming otherwise is selling you a story worthy of 17 Golden Globe nominations.<\/span><\/p>\n

Whatever sport you do, <\/span>choose a<\/b> sports diet <\/b><\/a>that fits your body and individual needs<\/b>. Nutrition theory is general, but you are specific. <\/span>Your tastes, training and metabolism are specific<\/b>.<\/span><\/p>\n

After three hours in the mountains, your needs and mine will differ. The good news? If your everyday diet supports your training, you can recover better without relying so heavily on one particular recovery meal.<\/span><\/p>\n

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The effects of trail running on your body<\/span><\/h2>\n

Trail running is demanding endurance exercise. Training can take hours, especially if Wikiloc lets you down. For ultra-trail events, appropriate nutrition is essential for <\/span>performance<\/span><\/a>.<\/span><\/p>\n

Before bounding around the mountains, understand what happens in your body when you train.<\/span><\/p>\n

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Carbohydrates are a major energy source during training<\/strong><\/h3>\n

Your muscles use glucose to produce ATP<\/b>. Digestible dietary carbohydrates provide glucose, some of which is stored as glycogen in the liver and muscles. Muscle glycogen can then supply energy when needed.<\/span><\/p>\n

As <\/span>exercise intensity rises, oxygen use<\/b> and carbohydrate demand generally increase. Glycogen stores can run down faster, particularly without adequate carbohydrate beforehand. A good <\/span>pre-workout breakfast<\/span><\/a> can help you start fuelled.<\/span><\/p>\n

And, of course, pay attention to your heart-rate monitor.<\/span><\/p>\n

After a long trail run, you can feel empty. <\/span>Good recovery means replacing what you have used<\/b>.<\/span><\/p>\n

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Elevation changes put your muscles to work<\/strong><\/h3>\n

To varying degrees, <\/span>your muscles will work hard<\/b>. Hamstrings and glutes help propel you uphill, together with the soleus and muscles around the shin.<\/span><\/p>\n

On descents, the quadriceps help support and brake you, with the calves assisting and abdominals stabilising the trunk. Poles also load the upper body, including shoulders, trapezius and lower back.<\/span><\/p>\n

Climbing burns, but <\/span>descending can be particularly demanding<\/b>. Eccentric contractions on the way down can cause more soreness and muscle damage than concentric contractions, especially when unfamiliar.<\/span><\/p>\n

Inflammation can be a response to tissue <\/span>damage<\/span><\/a>. <\/span>Inflammation<\/b> is part of the body’s <\/span>repair response<\/b>. Exercise also increases reactive oxygen species, which have signalling roles but can contribute to oxidative stress when excessive. Appropriate <\/span>nutrition during sports injuries<\/span><\/a> supports recovery.<\/span><\/p>\n

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You sweat in the mountains, whether at 600 m or 1200 m<\/strong><\/h3>\n

Body temperature can rise within minutes. <\/span>Working muscles release heat<\/b>, and sweating helps regulate temperature through evaporation.<\/span><\/p>\n

The original article describes sweat losses of <\/span>1\u20134 L per hour of exercise<\/b>; rates vary greatly and the upper end is exceptional. Those white salty marks on your shirt reflect losses of electrolytes, mainly sodium and chloride, with smaller amounts of potassium, magnesium and calcium.<\/span><\/p>\n

After running, you need to <\/span>replace and repair<\/b>: <\/span>used carbohydrate, stressed muscle and lost fluid<\/b>.<\/span><\/p>\n

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5 keys to a trail runner’s recovery diet<\/span><\/h2>\n

The <\/span>\u201cmetabolic window\u201d<\/b> refers to the importance of nutrition in the hours after exercise. But do not panic or try to eat everything at once.<\/span><\/p>\n

Keep calm<\/em>. Full recovery takes hours and sometimes days. If your next session is more than 12 hours away, you usually have more flexibility with timing.<\/span><\/p>\n

For recovery after a trail run, consider these <\/span>5 Rs<\/b>.<\/span><\/p>\n

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Rehydration<\/strong><\/h3>\n

Start simply: <\/span>have a drink<\/b>. The amount depends on your losses. A commonly used guide for <\/span>rehydration<\/span><\/a> is around <\/span>1.5 L<\/b> per kilogram of body mass lost, spread over recovery and adjusted to your circumstances.<\/span><\/p>\n

If you have lost two kilos, that guide would suggest about <\/span>3 L of fluid<\/b> over time, with food and electrolytes as appropriate. <\/span>Full recovery of fluid balance<\/b> can take time; the original article cites <\/span>24\u201348 hours<\/b>. Do not force this volume or drink it all at once.<\/span><\/p>\n

If you are not training again within 24 hours, water alongside meals containing sodium and other electrolytes may be sufficient. If you have <\/span>two sessions close together<\/b>, <\/span>sports drinks<\/b> can be useful.<\/span><\/p>\n

What about <\/span>beer<\/b>? The big question.<\/span><\/p>\n

Yes, beer is approximately 94% <\/span>water<\/b>. It contains some <\/span>sodium<\/b>, though little, and small amounts of <\/span>magnesium, chloride, vitamins and other electrolytes<\/b>.<\/span><\/p>\n

But it also contains <\/span>alcohol<\/b>, which can have a <\/span>diuretic effect<\/b> and does not make beer a suitable recovery drink.<\/span><\/p>\n

A beer after a trail run may sound appealing, but <\/span>do not rely on it to rehydrate: prioritise appropriate non-alcoholic fluids<\/b>.<\/span><\/p>\n

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Refuelling<\/strong><\/h3>\n

A good post-workout meal prepares you for the next session<\/b>. To refill the tank, include carbohydrate-rich foods.<\/span><\/p>\n

Even if you feel like your local Kilian Jornet, recovery still needs a plan. When rapid glycogen restoration is needed, a commonly used early-recovery target is <\/span>1\u20131.2 g of carbohydrate per kilogram per hour<\/b>. For someone weighing 75 kg, that means 75\u201390 g per hour during that initial period, rather than indefinitely or for every runner.<\/span><\/p>\n

How can you do that? Here are some options:<\/span><\/p>\n