Food is training. It’s recovery. It’s the difference between finishing strong and bonking two miles from the trailhead.
Still, fueling is one of the things trail runners often figure out last, usually after at least one run that didn't go as planned. The good news: it doesn’t have to be complicated. Here’s what to think about before, during, and after your run, along with what a few people here at KEEN have learned the hard way, and the delicious way.
“Find the foods that work for you, test them on yourself, and stick with them. Your stomach isn’t fighting against you out there. It’s just going through a lot. The less it has to focus on digestion, the better,” says David, our KEEN Kanteen chef, who often puts in 5+ miles on the trail before heading to KEEN HQ.
For short, easy runs under an hour, most people do fine with a light snack or just hydrating well beforehand. Once you’re planning something longer, what you eat matters more. Foods that digest easily and release energy steadily tend to serve runners better than anything heavy or unfamiliar. Oatmeal, bananas, and toast with nut butter are classics for a reason.
Ginny from the KEEN Creative team keeps it simple on morning runs: oatmeal with blueberries and coffee. Niki in KEEN Canada, who is currently training for a 100K, goes a little bigger on longer days. “If it’s a longer run, I aim to eat a bagel or two pieces of toast with jam or honey for extra carbs.”
Some runners skip food altogether before running. George on the KEEN Trail Running team prefers running fasted. “I find it optimizes my internal fat burning metabolism,” he says. Jon on the marketing team takes a similar approach, reaching for a banana or bagel only before longer efforts. Fasted running works for some people and not others. It’s an experiment, and probably not a good idea to try the first time on a big day out.
One thing runners agree on: coffee is non-negotiable. (Ok, or tea).
If you’re heading out for more than an hour, you’ll need to eat on the move.
Sports nutrition research generally points to 60 to 90 grams of carbohydrates per hour on longer efforts. Bex in Supply Chain started paying attention to that number last year and felt the difference immediately. “Game changer,” she says. “I finish stronger and have more energy for the rest of the day.”
Mindy from KEEN Communications, who has run nine ultramarathons, has a simple rule for mid-run fueling: don’t wait until you feel like you need it. “Waiting until you feel depleted is usually too late,” she says. She relies on GU energy gels, taking one before heading out and another every 40 minutes or so to keep her energy steady.
“Something salty in the mix helps settle everything down.” – David, KEEN Kanteen Chef & Trail Runner
What you carry (and how you carry it) is up to you. Gels and chews are popular for their convenience. Midori in KEEN Sales goes for energy gels or blocks, sometimes dried fruit. Chef David runs on Tailwind, GU, and Cheezits, a combination that raises no objections here (but may not work for everyone's tummy). Bex saves her favorites, Nerds Gummy Clusters and Dots pretzels, for the end of long efforts. We say: whatever gets you through the miles!
Elaine in KEEN Partner Services covers serious distances on foot and keeps it traditional: bananas, peanut butter and jelly sandwiches, dried mango, and Bob’s Red Mill bars. Sometimes the classics hold up for a reason.
If you want to make your own hydration mix, Bex swears by a recipe from the Run Fast. Eat Slow. cookbook: coconut water, tart cherry juice, lemon juice, blackstrap molasses, and salt. That last ingredient is something Chef David always tries to include.
“If you’re just taking gels and drinking a nutrition blend the whole run, your stomach is going to turn on you at some point,” he says. “Something salty in the mix helps settle everything down.”
The 30 minutes after a run is when your muscles are most ready to absorb recovery calories. A mix of protein and carbohydrates in that window helps kick off recovery. A lot of runners find that this is easier in theory than practice.
Mindy keeps a meat stick and a bar in her vest so she can start refueling before she even gets back to the car. Niki aims for protein within 30 minutes, usually a breakfast burrito or a Greek yogurt bowl with peanut butter and granola. Jon’s ideal post-run meal is two runny eggs and avocado on a bagel.
Bex keeps it simple with chocolate milk, “Can't beat a classic.”
For longer efforts, electrolyte drinks help replace the sodium lost through sweat. Beyond that, recovery eating is mostly about consistency: find what works, have it ready, and make it part of the routine.
After KEEN group lunch runs, many of us head to the KEEN Kanteen for a post-run smoothie. This one hits the spot and would make a great pre-run snack, too:
3x Dates (Add to blender first and soak with 2oz of hot water)
5x Dash Cinnamon
3x Dash Vanilla
1x Heaping Spoonful of Oatmeal
100g Frozen Banana
Fill to 16oz Line with Oat Milk
Hydrate before you go. Carry food on anything over an hour, and start eating before you feel like you need it. Refuel within 30 minutes of finishing. Experiment to figure out what works for you, your snack preferences, your timing, and your tolerance for gels versus real food, before you’re deep in the woods and out of options.
What should I eat before a trail run?
For runs under an hour, a light snack or good pre-run hydration is usually enough. For longer efforts, aim for a meal with complex carbohydrates and moderate protein about two to three hours before you head out. Oatmeal, bananas, and toast with nut butter are popular choices because they digest easily and release energy steadily. If you’re running first thing in the morning, a smaller snack 30 to 60 minutes before you go can help you stay moving.
Do I need to eat during a trail run?
For runs under an hour, probably not. Once you're out for longer, plan to refuel. Sports nutrition research generally recommends 60 to 90 grams of carbohydrates per hour on extended efforts. Gels, chews, dried fruit, and real food like nut butter packets or rice cakes all work. The key is starting before you feel hungry, not after.
How important are electrolytes on the trail?
Pretty important, especially on hot days or longer efforts. Sweating depletes sodium and other electrolytes that support hydration and muscle function. Plain water alone won’t replace them. Electrolyte drinks, salt tabs, or snacks with sodium content can all help keep you feeling strong.
What should I eat after a trail run?
Aim for a mix of carbohydrates and protein within 30 to 60 minutes of finishing. Your muscles are most ready to absorb nutrients in that window. Eggs on toast, a yogurt bowl, a protein smoothie, or even chocolate milk are all solid options. The best recovery meal is one you’ve already planned for before you left.
What’s the biggest nutrition mistake trail runners make?
Under-fueling early. Most runners wait until they feel depleted to eat or drink, and by then it’s harder to recover. Starting your fueling routine earlier in the run, even when you feel fine, makes a bigger difference than trying to catch up later.
