The amount of nutrition that you take along for a run all depends on the distance that you are expecting to cover. If running on a trail for longer than 90 minutes you will need approximately 30 – 60g of carbohydrates per hour and electrolytes to replace what your body is sweating out. The amount of carbohydrates and kilojoules that you need on a run will depend on your gender, size and pace. Here are a few nutrition tips to remember when out on the trail.
During your run
- Keep your body hydrated: It is important to carry water with you when you are on the trail, however it is important not to overhydrate. Take along water and an electrolyte-replacement energy drink to avoid 'water intoxication'.
Maintain your blood sugar levels: Whether it's through energy gels, sweets or bars or more natural resources like bananas or Runtrail's ultimate energy “BOMB”, there are many options out there for you to maintain your sugar levels.
Runtrail.co.za ultimate energy “BOMB”. Mash half a banana with 3-4 teaspoons of honey and spoon into a small sandwich bag. Push the mixture into the corner of the bag and tie the bag into a knot. About 45 minutes into your run when you need a boost, bite off the corner of the bag and squeeze out. Honey's natural unrefined sugars are easily absorbed into the body. And just like any other carbohydrate gel it takes just 15 minutes to get from mouth to body.
After your run
Drink a sports energy drink to replace those electrolytes, sodium and potassium that you would have lost during your run
Eat a piece of fruit or something with sugar to boost your sugar levels
Avoid having a large meal as it may make you feel nauseas
Drink lots of water and limit your alcohol intake, as you may over-indulge and risk becoming dehydrated
Wilderness is not a luxury, but a necessity of the human spirit – Edward Abbey