Snacks For (BIG) Adventures
Fuelling during trails is a hot topic that many runners struggle with, but it doesn’t have to be complicated at all. In this blog post I will give some practical tips and if you need some more help, feel free to reach out.
Before I will list some (cheap) trail snacks, let me explain to you first some basic fuelling principles.
1) Underfuelling causes GI (stomach pain)
When you don’t consume enough calories or carbohydrates before and during your run, your body struggles to maintain its energy levels. As a result, blood flow is redirected from the digestive system to working muscles, impairing digestion and causing discomfort like cramping, nausea, or diarrhea. This diversion of blood can exacerbate GI distress, especially during prolonged endurance efforts. Proper fueling ensures that your body has the energy it needs, helping to maintain digestion and keep your stomach settled as you push through those long miles.
2) 2:1 glucose/ fructose
Mixing glucose and fructose as fuel during run sessions is crucial to avoid gastrointestinal (GI) distress or the “closing” of your stomach. Each type of sugar uses different transport pathways to be absorbed in the gut—glucose via the SGLT1 transporter and fructose via the GLUT5 transporter. By consuming both, you can increase the total amount of carbohydrates absorbed, reducing the likelihood of overloading any single pathway, which often leads to GI issues. This balanced absorption helps maintain steady energy levels and keeps your stomach functioning smoothly, reducing the risk of discomfort during intense or prolonged runs.
Now you understand the basics, lets dive into some practical details…
List of perfectly fine trail running snacks:
- M&Ms: they are calorie dense and because of it’s sugar coating, the chocolate won’t melt
- dried fruit (dates, figs, apricots, raisins, …): during the drying process, the glucose in the dried fruits increases making it a perfect fast-sugar snack
- bananas: good source of fructose, potassium (helps with electrolyte balance), magnesium (reduces risk of cramping)
- muesli bars: are often high in sugar, making it a good fuel source
- salty cookies/ pretzels: my personal favourite for hot days, because they help me maintain my salt levels
- sandwiches: because they are a nice switch between all the sweet stuff
Some runners also use pastries & nuts during runs, however, be careful with them because they are often high in fat en thus make it harder for your stomach to metabolise.
I hope this helps with planning a next (yummy) adventure in the mountains. Don’t forget to tag @listacoaching so I can tag along your adventures ⛰️
