Nutrition
Trail Running Nutrition: What to Eat Before, During and After?
April 1, 202610 min min read
# Trail Running Nutrition
## Before the Race
Carb-rich meal 3h before. Avoid fiber and fats.
## During the Race
60-90g carbs per hour. Gels, bars, isotonic drink.
## After the Race
30-minute metabolic window. Protein + carbs.
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