Confluence Running · Nutrition education
Long trail days need a flexible plan for effort, terrain, food preference, and resupply.
Evidence → explanation → your plan
During prolonged exercise, carbohydrate intake helps maintain blood glucose and carbohydrate use. Gels, chews, maple syrup, and drink mixes are delivery formats. The serving and tolerated intake matter more than the format alone.
Read the evidence ↗Glucose-type carbohydrate and fructose use different intestinal transport pathways. Blends help support higher carbohydrate intakes in prolonged exercise. Higher numbers still need a trained, comfortable gut.
Read the evidence ↗Plan by expected hours between support points. Pack tolerated fuel, check aid-station offerings, and identify where you will refill water or obtain food. Add a reserve for delays and weather.
Use the race-week and breakfast guide to rehearse your meal timing.
Use 30–60 g carbohydrate per hour as a practical starting range for lower-intensity long outings, then individualize. Some athletes sustain 60–90 g per hour during harder sections after practice. A 12-hour hiking-heavy ultra does not automatically require the same intake as a hard marathon.
Alternate textures and flavors if useful. Waffles, purees, salty foods, and nut butter add variety, but mixed-nutrient foods supply some calories from fat and protein. Count carbohydrate from the label. Eat only where breathing and terrain allow safe swallowing.
For a six-hour outing at a practiced 50 g carbohydrate per hour, budget 300 g total. If support points are two hours apart, each two-hour section needs 100 g plus your reserve. One section might use four 25 g gels, while another uses a measured drink and familiar food with the same carbohydrate total.
Restore regular meals and fluids. Seek individual help if nausea or food aversion prevents adequate eating after prolonged events. See recovery nutrition.
Test both sweet and savory choices, carrying access, temperature changes, and time without aid. Use an experienced sports dietitian for very long or remote races.
Untapped | Maple SyrupCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
Trail Butter | Single-Serve PouchesCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
Naak | Energy Puree | Apple & Maple SyrupCheck the selected flavor, serving size, caffeine, ingredients, and live availability.
