Over the past few trail runs and events I have done I've managed to refine my food strategy mostly through trial and error. My advice would be to work out what type of food suites you best based on the kinds of runs and events you are taking part in.
Here I take a look at some of the principles I have stumbled upon through various online searches or worked out on my own while trail running. Have fun trying to establish what works for you and then stick to whatever works.
- Eat little and often: For longer runs of +3 hours you should be aiming to take in around 60grams of carbohydrates every hour. What I now tend to do is take a peanut butter and jam bagel with me cut up into 8 pieces and then take a piece every now and again. For me It's easy to digest, full of energy and a lovely mix of sweet and savoury.
- Try to eat real food: Typically on longer races I tend to avoid processed foods. After a time I get sick of gels and bars as they are just too sweet and sometimes play havoc with my stomach. I therefore take foods that I have made up myself like the bagels, nut mix and my own energy balls made from dates, nuts, dried apricots etc. I also now and again take a small bag of boiled new potatoes coated in olive oil and plenty of salt and pepper.
- Have your food close at hand: On those longer runs if your food and drink isn’t close to hand you wont end up eating regularly as it becomes a pain to stop and dig your food out your bag. Just make sure you have something in your side pockets that's in easy reach. When you do stop you can then take any food you have in your main pack and replace into the side pockets.
- Get used to your food: Use your long training runs to refine your food strategy so you can select the foods that are right for you and, so you can get used to eating on the run.
- Nothing new during an event: Don’t be tempted to try anything new or unfamiliar during an event as it may play havoc with your stomach. Stick to what you know.
- Make sure you consider protein: Sources of protein with high biological values are good to consume while running longer distances. Things such as lean meat or eggs are always good. I always scoff back a boiled egg or 2 if they have them at event food stations. Protein will provide the body with a dose of nitrogen, which is required for body repair, healing and growth. The boiled chicken and rice I had on the Spine Challenger was brilliant and gave me such an energy boost.
- Make it yourself: Why spend loads of cash on bars and protein balls when you can make these yourself at home for a fraction of the price. There are loads of recipes online for running specific snacks, take your pick.
- Food options to try out: I have tried many different combinations just so I have a varied list to choose from. My go to run foods are things like, peanut butter and jam bagels, baby porridge in those screw top squeeze packs are a great savoury snack in convenient resealable packs, boiled new potatoes with plenty of salt and i always take a bag of nuts and raisin mix.