On-The-Go ENERGY When Hitting The Trails

On-The-Go ENERGY When Hitting The Trails

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    During trail runs of less than one hour you may not need any extra energy from carbohydrates, however for runs and races over an hour additional energy is needed. The general recommendation is 30-60g of high GI carbohydrates every hour of trail running. This can consumed via sports drinks or by eating sports foods like energy bars or regular food and sweets. Drinks are better tolerated at a carbohydrate concentration of up to 8%. Concentrations of 6-8% is high enough to easily reach carbohydrate ingestion rates and low enough not to cause gastrointestinal discomfort.

    Drinks that will provide 30-60g of carbohydrates

    Energade 33g/500ml 6.5%
    PVM Octane Energy Drink 42g/500ml 8.0%
    Coke 55g/500ml 11.0%
    Fruit juice 50g/500ml 8-12%
    Powerade 30g/500ml 6.0%
    Cytomax 33g/600ml 5.5%
    Peptosport 32g/800ml (depending on mixing) 4.0% (depending on mixing)
    Hammer Perpeteum 54g/600ml 9.0%


    Sports foods and snacks that will provide 30-60g of carbohydrates

    Product *
    Serving to reach 30-60g
    PVM Energy Bar 31g/bar 1-2 bars per hour
    Hammer Energy Gel 21g/serving 2-3 servings per hour
    Bananas 25g/banana 2 bananas per hour
    Energy sweets e.g. jelly babies 55g/small packet (75g) 1 small packet
    Powerbar Performance Energy Bar 45g/bar 1 bar per hour (Check hydration)
    Gu Energy Gel 25g/serving 2 per hour (Take fluids)
    *Remember that hydration needs separate attention when solid foods are consumed.

    Always test any sports foods and drinks during training runs as every individual is different.

    Jeanne-Marié Louw
    Jeanne-Marié is a registered dietician who recently completed her International Olympic Committee diploma in Sports Nutrition. She has extensive and international experience in nutrition for diabetes and has a passionate interest in sports nutrition. She is an avid trail runner herself and enjoys other sports including squash and swimming. She lives the active, healthy life she preaches about and a JUST DO IT motto when challenged. One day I am running the DODO Trail Trail Running is relaxing and an escape from the city buzz into nature. It adds “challenge” to my running. Its all about the hard work and then the reward of a beautiful view at the end. Trail runners share a zest for life. I JUST LOVE IT!