Trail running is a demanding sport that requires proper nutrition to fuel the body and optimise performance. Whether you are a beginner or a seasoned trail runner, understanding the different types of nutrition products available can make a significant difference in your training and races.

What are the different types of trail running nutrition products?

Trail runners have a variety of nutrition products to choose from, including energy bars, energy gels, powders, electrolyte and hydration, and recovery nutrition. Energy bars are convenient and provide a quick source of carbohydrates and protein. Energy gels are easy to consume during a run and deliver a concentrated burst of energy. Powders are mixed with water to create a combined hydration and energy drink. Recovery drinks are essential post-run to replenish energy stores and repair muscles with protein.

What does trail running nutrition do?

Trail running nutrition fuels your body with essential energy, helping maintain stamina, focus, and strength over long distances. It replenishes carbohydrates, electrolytes, and fluids used through exertion, delays fatigue, and recovery nutrition aids... recovery!

Replenishing the energy you use to run with nutrition keeps you moving efficiently, reduces the risk of cramps or bonking, and enhances overall performance.

Why is hydration important for trail runners?

When trail runners talk about hydration, they’re referring to maintaining proper fluid balance in the body before, during, and after a run. This means drinking enough water and replacing electrolytes – including sodium, potassium, and magnesium – lost through sweat. Good hydration helps regulate body temperature, prevent cramps, sustain energy levels, and improve performance on the trails.

If you are the type of runner who has salty deposits on your skin or clothing after running, you could need to take in a higher amount of electrolytes when you run.

What should trail runners look for in nutrition products?

When choosing nutrition products for trail running, it is essential to look for options that are easily digestible for you. And some of this will come from trial and error.

Trail running nutrition products vary in the amount of carbohydrates and electrolytes per serve, so look for a product that will help you consume the amount of energy you need. Consider how many calories per hour you are using and replacing.

By using a variety or combination of nutrition products in your trail running routine, you can optimise your performance, recovery, and enjoy your time on the trails to the fullest. 

Staying hydrated and fuelling your body with the right nutrients will help you achieve peak performance in every run.

Back to blog

Energy gels

Trail running energy gels are compact, fast-acting sources of carbohydrates in gel form that help runners maintain energy during long efforts.

Typically delivering 20–30 grams of carbs per gel, they provide quick fuel to delay fatigue and keep performance steady. Many gels also include electrolytes to replace minerals lost through sweat, and some contain caffeine for a mental boost.

Gels are lightweight and easy to carry in single use packets. Runners often take one every 30–45 minutes during long training runs and events.

Testing different brands and flavors in training is essential to avoid stomach issues and find what works best for your body as not everyone likes the texture .

ENERGY GELS

Energy Gels at The Trail Co.

1 8
View all

Energy Bars & Chews

Trail running energy bars and chews provide a convenient, portable source of fuel during long runs.

Energy bars are like granola bars but densely packed with carbohydrates, and often include protein and fats for sustained energy,

Energy Chews deliver quick-digesting sugars for faster boosts. They're like technical lollies!

Bars and chews help you maintain blood sugar levels, delay fatigue, and support endurance. Many include electrolytes to replace minerals lost through sweat, helping prevent dehydration and cramping.

These stash easily in a vest or pocket and eat on the go

ENERGY BARS & CHEWS
1 8
View all

Energy Drinks & Powders

Trail running energy powders are drink mixes designed to fuel endurance efforts and support hydration.

They usually contain carbohydrates for energy, electrolytes to replace minerals lost through sweat, and sometimes caffeine or amino acids for added performance benefits.

Energy powders mix with water to create a convenient, easily digestible way to stay energised and hydrated without needing to rely on solid food.

Energy powders are ideal for runners who struggle to eat while moving and for taking in passive calories while you drink.

Different brands have different amounts of carbs and electrolytes in their mixes and individual stick packs are a great way to test different formulas in training to ensure gut compatibility.

ENERGY DRINKS & POWDERS
1 8
View all

Electrolytes

Trail running hydration is all about keeping your body properly balanced with fluids and electrolytes to perform well and avoid issues like cramping, fatigue, or dehydration.

As well as using calories, runners lose electrolytes and vital minerals – like sodium and potassium – through sweat, especially on long or hot runs.

Staying hydrated is about replenishing electrolytes and products are available as combined hydration and energy, or zero-calorie electrolyte-only tablets or drink mixes for you to create the right balance for you.

ELECTROLYTES & HYDRATION
1 12
View all

Recovery Nutrition

Trail running recovery nutrition focuses on replenishing energy, repairing muscles, and rehydrating after a run.

Consuming a mix of carbohydrates, protein and electrolytes post-run helps restore glycogen stores and supports muscle recovery.

Smoothies, recovery drinks, or balanced meals with whole foods work well. Proper recovery nutrition reduces soreness, speeds up healing, and prepares the body for the next training session.

RECOVERY NUTRITION
1 6