Top Energy Gels, Bars, and Snacks for Trail Running: Ultimate Fuel for Endurance
- Jordan Silverstein
- Nov 7, 2024
- 6 min read
Updated: Jan 1
Trail running offers an exhilarating mix of adventure and physical challenge, requiring consistent energy to tackle varied terrains and elevations. Choosing the right energy gels, protein bars, and snacks can significantly enhance your endurance, preventing the dreaded “bonk” and supporting optimal performance. Whether you're a beginner or seasoned ultrarunner, this guide will provide in-depth insights into the best energy gels, protein bars, and portable snacks for trail running, how to fuel effectively, and tips for choosing options that fit your needs.
Why Fueling Matters for Trail Running
Trail running demands continuous exertion, often lasting hours or even days for ultramarathons. Unlike road running, trail running involves inclines, declines, technical terrains, and varying climates, each adding to your body's energy demands. Consuming energy-dense foods helps maintain blood sugar levels, keeps glycogen stores topped up, and supports mental alertness and physical stamina.
Without proper fueling, you risk fatigue, muscle cramps, loss of focus, and slower recovery. The right combination of carbohydrates, protein, and fats will help you stay energized, reduce muscle soreness, and improve your overall trail running experience.
1. Energy Gels for Trail Running
Energy gels are concentrated carbohydrate solutions designed for easy digestion and quick absorption. They are perfect for rapid energy replenishment, especially during intense or long trail runs. Energy gels are easy to carry, simple to consume on the move, and come in a range of flavors and formulations.
What to Look for in Energy Gels
Carbohydrate Content: Look for gels that offer 20-30 grams of carbohydrates per serving to maintain energy levels without causing digestive issues.
Electrolytes: Many energy gels contain added electrolytes like sodium and potassium to help maintain hydration and muscle function.
Caffeine: Some gels contain caffeine, which can enhance alertness and endurance. Choose caffeine gels for an extra boost but avoid them if you're sensitive to caffeine.
Natural Ingredients: Gels with minimal additives and natural ingredients reduce the risk of stomach discomfort.
Top Energy Gels for Trail Running
GU Energy Gel: One of the most popular gels on the market, GU Energy Gel offers 100 calories and 21 grams of carbs per serving, with options for added caffeine and electrolytes. It’s known for flavors like Chocolate Outrage and Salted Caramel, and provides a mix of simple and complex carbs for sustained energy.
Clif Shot Energy Gel: Clif Shot gels come in a variety of flavors, each providing 90 calories and 24 grams of carbs. With non-GMO ingredients and added electrolytes, Clif Shot is a favorite among runners for its thicker consistency and energy boost.
Honey Stinger Organic Energy Gel: Made with organic honey, this gel offers a natural option with 100 calories and 23 grams of carbs per serving. It’s a good choice for runners looking for minimally processed ingredients with a sweet taste.
Huma Chia Energy Gel: Unique for its chia seed base, Huma Gel combines carbs and healthy fats, with around 100 calories and 22 grams of carbs. It’s ideal for those who prefer a gel with extra fiber, which can help with sustained energy release.
Maurten Gel 100: Known for its innovative hydrogel technology, Maurten Gel 100 contains 25 grams of carbs per serving, offering a gentle option on the stomach. It’s popular among elite athletes and is particularly useful for longer runs or when traditional gels cause digestive issues.
How to Use Energy Gels Effectively
Timing: Consume one gel approximately every 45 minutes to an hour, or as needed based on your energy levels and the intensity of your run.
Hydration: Always take energy gels with water to improve digestion and absorption.
Experiment in Training: Trial different gels during training to see which ones suit you best and avoid surprises on race day.
2. Protein Bars for Trail Running
Protein bars are ideal for longer runs or post-run recovery, offering a balanced mix of carbs and protein to aid muscle repair. Unlike energy gels, which are primarily for immediate energy, protein bars provide sustained energy and help prevent muscle breakdown.
What to Look for in Protein Bars
Protein Content: Aim for bars with at least 8-15 grams of protein to support muscle repair and satiety.
Carbohydrate Content: Look for bars with at least 20 grams of carbs to help replenish glycogen stores and provide sustained energy.
Quality Ingredients: Choose bars with natural ingredients, such as nuts, seeds, and whole grains, which are gentler on the stomach.
Low Sugar: Avoid bars with excessive added sugars; opt for bars with naturally occurring sugars from fruits or honey.
Top Protein Bars for Trail Running
RXBAR: RXBARs are made with minimal ingredients like egg whites, nuts, and dates. Each bar provides 12 grams of protein and 23 grams of carbs, making it a natural and nutritious choice with flavors like Blueberry and Peanut Butter Chocolate.
Clif Builder’s Protein Bar: Known for its high protein content (20 grams per bar), Clif Builder’s Bars are great for intense trail runners who need additional muscle support. They also provide around 30 grams of carbs, ideal for sustained energy.
Picky Bars: Created by professional athletes, Picky Bars contain 7 grams of protein and a good mix of carbs and fats. They’re made from real-food ingredients, making them easy on the stomach, with unique flavors like Smooth Caffeinator.
PROBAR Meal Bars: PROBAR Meal Bars offer a higher calorie count (about 380 calories) with 10 grams of protein, making them perfect for long-distance trail runs. These bars provide a blend of complex carbs, healthy fats, and protein for sustained energy.
GoMacro MacroBars: Organic, vegan, and packed with nutrients, GoMacro MacroBars are a great choice for plant-based trail runners. They offer around 10 grams of protein and 35 grams of carbs, with flavors like Maple Sea Salt and Peanut Butter Chocolate Chip.
When to Use Protein Bars
Long Runs: Protein bars are best for long trail runs, ultramarathons, or multi-day adventures where more balanced nutrition is needed.
Post-Run Recovery: Protein bars are excellent for recovery as they provide protein and carbs to help with muscle repair and glycogen replenishment.
3. Portable Snacks for Trail Running
For those who prefer natural, whole-food options, portable snacks like fruits, nuts, and jerky are great alternatives. These snacks provide a mix of simple and complex carbs, healthy fats, and sometimes even protein, making them versatile and effective for longer runs.
Best Snacks for Trail Running
Bananas: Bananas are rich in natural sugars, carbs, and potassium, making them ideal for quick energy and muscle function. They’re easy to carry and easy to eat on the go.
Nut Butter Packets: Portable nut butter packets (such as almond or peanut butter) are a compact and calorie-dense snack, offering healthy fats and a bit of protein. They provide slow-burning energy, making them ideal for long runs.
Dried Fruit: Dried fruits like raisins, apricots, and dates are lightweight and provide natural sugars for quick energy. They’re a great source of carbs and also add a bit of fiber to keep you feeling full.
Trail Mix: A classic for a reason, trail mix combines nuts, seeds, and dried fruits, offering carbs, fats, and proteins. Make your own mix to control the ingredients and avoid added sugars or oils.
Jerky: Beef, turkey, or plant-based jerky offers protein with minimal carbs, which is perfect for longer runs. Jerky is a convenient, savory option that provides sustained energy and satisfies hunger.
Rice Cakes: Rice cakes are light and provide a quick source of carbs. Add a bit of nut butter or honey for extra calories and a blend of carbs and healthy fats.
When to Use Portable Snacks
During Long Runs: Portable snacks are best for longer trail runs when you need a mix of carbs, fats, and protein to keep your energy stable.
Multi-Day Adventures: Snacks like jerky, nut butter, and trail mix are ideal for multi-day events, where more balanced and substantial fuel is required.
Creating a fueling plan for trail running involves balancing your carbohydrate, protein, and fat intake based on the length and intensity of your run. Here’s a sample fueling strategy:
How to Create a Balanced Fueling Strategy for Trail Running
Pre-Run Fueling: Start with a light, easily digestible meal about 1-2 hours before your run, such as oatmeal with fruit or a banana with almond butter.
During the Run:
For Runs Under 2 Hours: Stick to energy gels or simple carbs like fruit. You likely won’t need protein or fat for shorter runs.
For Runs Over 2 Hours: Use a combination of gels, bars, and snacks. Aim for 30-60 grams of carbs per hour, and add protein or fat every couple of hours if running long distances.
Post-Run Recovery: Within 30 minutes after your run, consume a balanced meal or recovery snack with carbs, protein, and fats to support muscle recovery and replenish glycogen stores. Protein bars, shakes, or meals with lean protein and whole grains are ideal.
Tips for Trail Runners: Avoiding Common Fueling Mistakes
Test Your Fuel: Experiment with different products and timing during training runs to avoid gastrointestinal issues on race day.
Stay Hydrated: Always pair gels and bars with water, especially those high in carbs, to prevent dehydration.
Listen to Your Body: Adjust your fueling plan based on your energy levels and what feels good; no one plan fits all.
Conclusion
Fueling correctly with the right energy gels, bars, and snacks can make a significant difference in your trail running performance and enjoyment. From quick-acting energy gels to protein-packed bars and natural snacks, each has a unique role in your nutrition plan. With the right strategy and choices tailored to your body’s needs, you’ll be ready to take on any trail with sustained energy and confidence.
Comments