Carbs are your fuel
In trail running, carbohydrates support the effort when intensity rises or when the race lasts a long time. The longer the event, the earlier and more consistently you should fuel: waiting until you feel hungry is often too late.
Trail Fueling Calculator
Build a fueling plan from your expected duration, intensity, weather, and gut tolerance. The goal is simple: avoid energy crashes, reduce stomach issues, and keep hydration steady from start to finish.
Fluid and sodium
Drinking helps limit dehydration, but drinking a lot without sodium can also create problems. In racing, the goal is balance: enough fluid, enough salt, and a strategy tested in training.
Coach advice
Start simple: fuel every 20 to 30 minutes, use products you know, and choose a realistic target. If you aim for high carbs per hour, train your gut progressively.
Starting benchmarks
Total carbs
270 g
Total fluid
2.7 L
Total sodium
2250 mg
Carb portions
9
Base: 1 portion ≈ 30 g of carbs. It can be a gel, drink mix, bar, compote, or any food tested in training.
Hourly target
60 g
Carbs
600 ml
Fluid
500 mg
Sodium
Example: for 4 h 30 at moderate intensity in mild weather, aim for about 60 g of carbs, 600 ml of fluid, and 500 mg of sodium per hour.
This calculator gives a starting benchmark, not medical advice. Always test your fueling in training, adapt to your sweat rate, and seek professional advice if you have a medical condition or doubts.
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