Eat the right foods at the right times for multi-day adventures
“I feel drunk!” My words slurred and vision blurred as I stumbled on day two of my first-ever, multi-day trail run—traversing the Sierra Nevada Range from east to west (and back), totaling 50 miles. Despite knowing that I needed significant amounts of calories and fluids to power me over the 12,000-foot Mono Pass, I figured that a few Pop Tarts, bags of jellybeans and water would suffice. The result was the worst bonk of my life deep in the wilderness.
The adage that if the furnace is hot enough it will burn anything may be true, but when the fire is stoked over 24 hours it burns differently, and it becomes significantly harder to carry the logs (aka fuel). While multi-day trail endeavors vary greatly— from FKT attempts to stage races like Trans Rockies, from challenging 100-milers such as Hardrock 100 to recreational fast packing—several key fueling considerations remain the same.
Carbs Are King
According to Kristen Chang, MS, RDN, CSSD (a trail runner who works with ultra marathoners on diet plans), “Similar to ultramarathons, the major fueling goals for multi-day trail runs and races are to minimize the energy gap between intake and expenditure, consume adequate levels of micro nutrients and prevent over or under hydration.”
Denne historien er fra June 2018, #128-utgaven av Trail Runner.
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Denne historien er fra June 2018, #128-utgaven av Trail Runner.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
You Cannot Erase us
Over the years and through thousands of miles of running, I have thought about the words that marked the beginning of colonialism on the land and the end of Indigenous sovereignty.
Inside The Adaptable Mind
How Courtney Dauwalter uses adaptability to stay cool, calm and collected when the going gets tough.
Take it Easy
How to stay at aerobic pace when you live in the hills
Here Comes the Sun
Where pessimism meets its match
Connecting the Dots
How Laura Cortez uses her passion for trails to build community.
Carbohydrate Confusion
When it comes to food and nutrition, we tend to overcomplicate things. Eat this, not that. Run fasted, restrict sugar. Unfortunately, much of the controversy stems from observations and sensationalized media headlines vs. actual data, leaving the consumer more confused from their Google search than they were before.
This Wild Life
ONE MAN’S 92-MILE RUN OF GRIEF AND SELF-DISCOVERY.
Our Town
Trail running is all about the community it fosters and the beauty and diversity within the community. Here’s a look at seven places, and the faces that call them home.
Fueling for Females
Here’s how female runners can use recent research findings for performance breakthroughs
Lose Weight with a Shake
Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval.
