What I Eat for Trail Running Races & Training

Рет қаралды 90,618

Күн бұрын

An overview of fuelling strategies for everything from a 2-3 hour training run to a 50k, 100k, 100 mile, and multi-day trail running races.
MY CAMERA EQUIPMENT: bit.ly/3oanbYd
0:00 - Introduction
4:43 - Under 90 Minutes
5:04 - Up to 4 Hours
5:58 - Over 4 Hours
7:13 - 50 KM Races
7:18 - 100 KM Races
7:30 - 100 Mile Races
8:19 - Multi-Day Races
11:14 - Caffeine
12:10 - Powders
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#trailrunning #trailrunninggear #trailrunningnutrition

Пікірлер: 204

@lachlan84 5 ай бұрын

The minute Jeff says "little flask of whisky to pass around.." and I fall off my chair at how real this guy is :P

@cpruns4501 Жыл бұрын

Really great stuff! I heard on another POD a saying that I love and I recite during all my races: "Food equals mood". Anytime I start to feel tired or "off" in any way shape or form I immediately reach of food. 9 times out of 10 it can make the problem go away:)

@uykudurumu Жыл бұрын

I am a road runner but this video is just great for everyone. 14 minutes of pure information&experience mixture. Thank you.

@logiconabstractions6596 Жыл бұрын

"Treat water as water, and fuel as fuel" makes a lot of sense to me.

@JonathanCrescini 3 жыл бұрын

By far the best video on nutrition I've seen to date! Down to hearth, discussing only the numbers that matter and differentiating nutrition strategy by distance! well done Jeff!! I totally agree regarding the use of liquid calories, I tend to mess up either my hydration or nutrition with those.

@JeffPelletier 3 жыл бұрын

Awesome, thanks Jonathan!

@cosmicpuma1409 Жыл бұрын

Totally agree. 🙌

@alexm1841 Жыл бұрын

Best fueling video I’ve come across yet. I ran track in college but was simply handed my fuel when I was supposed to take it. I never really knew why or when I should consume. I ran my first marathon a few months ago and… guess what… hit the wall right around mile 22. Never thought that would happen. So now, I’m more conscious of fueling and prepping for a 50 miler in 5 months. Taking notes on this amazing video so I can test the waters during training 🙏🏼

@nagm1745 2 жыл бұрын

this is the best video i have ever seen

@aiken000 Жыл бұрын

The only video I've found that draws attention to different nutrition strategies for different lengths!

@dtaylor4200 2 жыл бұрын

This was the most thorough and most helpful video on running nutrition I’ve seen thus far.

@dominiksabljic1680 Жыл бұрын

Wow, really great video, planning this year to run my first "ultra" distance (64km) so this advices are good to know!

@Marcin79W 9 ай бұрын

Pierogi (perogies) made my day :D Thanks for the video!

@martinweston8147 10 ай бұрын

It’s an eating competition 👍 so true, I’ve had 2 x hundred mile DNF’s both times my legs felt great.

@danielmagana5125 3 жыл бұрын

A very honest way to explain the use and abuse of products versus real daily values need it. Thank you great info. Cheers from NYC

@danielmagana5125 3 жыл бұрын

Hi, I am not young anymore, but I am very inspired by you, I do have a great spark still inside of me. I do exorcise daily as much as I can, hooping to do something great soon. Cheers from NYC

@JeffPelletier 3 жыл бұрын

@@danielmagana5125 Thanks very much!

@kevinthewild 2 жыл бұрын

This is a great video Jeff. I'm not a runner but wanted to come back to let you know that your advice was immensely helpful in preparing me for a 100 mile canoe endurance race that I recently undertook. Cheers!

@JeffPelletier 2 жыл бұрын

Awesome, so glad to hear that! Also, I had no idea that long distance canoe races like that existed, but that sounds really cool. I’d imagine there are all sorts of other challenges and considerations that come with something like that.

@kevinthewild 2 жыл бұрын

@@JeffPelletier Yes for sure. But thanks to this video my fuelling was on point 👌

@amaxim5586 3 жыл бұрын

Super informative thanks jeff!

@runhanrunnl 3 жыл бұрын

Great video Jeff, and well explained. Kudos!

@michaelmorales5312 2 жыл бұрын

Awesome video! Thanks for sharing.

@Sweeetmelisa Жыл бұрын

This video was super informative and easy to watch. I really appreciate it!!

@ef6200 3 жыл бұрын

Very insightful video!

@piercemason9951 3 жыл бұрын

Thanks a lot Jeff, your videos are always well thought out and extremely informative. This food info will be more than valuable as I train for swiss peaks 170 in September!

@JonathanvG-wj1ro 3 жыл бұрын

Your analysis is spot on Jeff. Very nice to hear talk about this.

@kirkgulick 3 жыл бұрын

Never felt like I didn’t need caffeine until now. I am hyper sensitive to it so I can’t take it :/ makes me feel so sick. I am glad I found your page, I appreciate it

@JeffPelletier 3 жыл бұрын

Thanks Kirk!

@roberthornshaw7857 Жыл бұрын

Excellent video. Really informative.

@ianbritton7534 3 жыл бұрын

Thanks Jeff, early informative.

@nicoleandjoshbaldwin4228 2 жыл бұрын

Thank you for keeping the decibel level the same with each bullet point. I can’t stand when people don’t pay attention to this and it’s at a 5x higher level.

@alharris8861 2 жыл бұрын

Well shit. This was way better than any video I’ve seen on this to date.

@judescott658 2 жыл бұрын

One of the best fuel vids I have seen. Thanks for sharing

@Mark_Hemmings Жыл бұрын

So helpful! Thanks Jeff. "You can eat your way out of almost anything" . . . great quote :)

@gabscar1 9 ай бұрын

Comprehensive and entertaining. Well done! Thanks

@simonlee427 2 жыл бұрын

Great tips. I’m new to trail running so I will keep these in mind for my next big run 👍🏼

@EyalMaoz1 9 ай бұрын

Excellent video, very useful and usable information. Thank you!

@freewilly6300 Жыл бұрын

This video is so spectacularly good. So so useful. Thank you so much Jeff.

@cernjan 3 жыл бұрын

what a great video! amazing insight

@jonathonmcmillan9410 2 жыл бұрын

This is the most informative sports nutrition video I've seen. Thanks!

@Chuckrunseveryday 2 жыл бұрын

Thanks Jeff. Great video. This is what I needed to prep me for my first trail 50K next month.

@AmbiennBec-nj3xs 3 ай бұрын

you always make sense and very very straightforward sir.

@Q8Patriot 9 ай бұрын

Very well explained and summarized, thanks alot for sharing all this info 😅😅

@ani214 3 жыл бұрын

Really valuable content. You have covered content for all distances, especially for 100miler and more where there is really less quality contents in KZfaq. Appreciate your effort to share the knowledge

@martin29976 Жыл бұрын

Great film. No BS and info packed. Lots to consider.

@lizusedon9237 3 жыл бұрын

Learned a lot Thank you Jeff

@christianpfeiffer7015 2 жыл бұрын

I experience this video very helpful. Made a ton of notes. I love that it is so simple and applicable. It removed for me all the friction, confusion and complexity of the market and gave me a really easy plan to follow. Thank you Jeff!

@CarlosCandelaria 2 жыл бұрын

Thank you for this video. Very very insightful as I am training for my 100 mile event. Great advice and what I call a few golden nuggets that I will definitely going to put in place as I am getting close to peak week of training.

@chayasadler8771 Жыл бұрын

Super informative video on fueling. I got some great insights from comments as well. Thank you. Getting ready for my first 50K.

@MarnusdeWaal 6 ай бұрын

Excellent and informative video... Thanks

@djsarumawashi 2 жыл бұрын

Learned a LOT!!! Greetings from Cabo Verde Islands. Cheers

@stuartrisebrow5536 Жыл бұрын

Very well thought out summary of nutrition for ultras. Has condensed a lot of my own thought, reading and experience as a mid pack runner into 15 minutes .

@dickiegoodtimes 2 жыл бұрын

Thank you for this informative vid 🤘

@deandunnachie703 Жыл бұрын

I have watched a lot of videos on nutrition in preparation for my first ultra in a few weeks. This was the most comprehensive by far. Thanks for the advice 👍🏻

@scottmiller9847 8 күн бұрын

I appreciate what you said about liquid calories vs water and non-liquid, as I've often wondered about this. So far, for my longer training runs and races (upcoming first 50m at 59yo), I've appreciated water in the bladder and different concentrations of Tailwind in my 2 front flasks. I like how this helps supplement other options, from real food to gels, blocks, etc. but I'm thinking of switching to pure water with salt tablets instead. Thanks!

@camdyork 3 жыл бұрын

Another awesome video Jeff- thank you!

@JeffPelletier 3 жыл бұрын

Thanks Cam!

@Leeflow88 Жыл бұрын

Really helpfull video! I am attempting my First 100k ultra and this video help alot. Thanks

@shanaazpodmore5324 Жыл бұрын

Very informative. Thank you.

@SarahOdeh 3 жыл бұрын

Really great video! Helpful to hear how you approach fueling.

@JeffPelletier 3 жыл бұрын

Glad to hear it, thanks Sarah!

@thetaysonwhittaker 3 жыл бұрын

Phenomenal information Jeff! Keep it up with this kind of content

@JeffPelletier 3 жыл бұрын

Thanks Tayson!

@dopegrip 2 жыл бұрын

Epic, thank you so much !!!! ❤️❤️❤️

@markkennedy6366 3 жыл бұрын

Really great video and outline of a solid strategy. Thanks Jeff!!!

@JeffPelletier 3 жыл бұрын

Thanks Mark! Glad you found it helpful.

@chris4girard 3 жыл бұрын

Super informative!

@col3manmusic Жыл бұрын

What an amazing and informative video! Easy sub!

@ryanolynyk 2 жыл бұрын

Hey Jeff, thank you so much for this video!

@JeffPelletier 2 жыл бұрын

Glad you found it helpful Ryan!

@ianthyer6478 8 ай бұрын

This is just the info I needed. First Ultra in 2 weeks. Only 50k but super excited. Fueling has been my one worry and I feel this video has put me on the right path. Il let you all know how I did after the event. Thanks

@JeffPelletier 8 ай бұрын

Enjoy the race! Definitely let us know how it goes for you.

@johngardner1898 3 жыл бұрын

I totally agree with you Jeff,.... about everything you said in this video! You had me with your opening statement about not being a scientist, but having a decade of intense trail experience. Yeah, I learned the hard way about getting calories from liquids, vs. drinking water and getting calories from solid food. My pipes just can't handle the caloric drinks after a few hours.

@JeffPelletier 3 жыл бұрын

Thanks John!

@XanderBudnick 3 жыл бұрын

Thank you this was super helpful

@ianlawton7421 3 жыл бұрын

Very informative, thank you

@Jmnp08 3 ай бұрын

Excellent post

@arlandirkson6024 3 жыл бұрын

This was really helpful, thanks Jeff! One thing I would emphasize is the importance to double down on salt stick tabs whenever running in both heat+humidity as is common out east. Cramping can creep up pretty quickly without them. Another fuel source I've found to work really well on 2.5-5 hour outings is baby food, particularly pouches with potatoes which have 100-120 calories.

@JeffPelletier 3 жыл бұрын

Thanks Arlan! Good call on the baby food, I’ve got lots of friends who use this as well.

@chayasadler8771 Жыл бұрын

@@JeffPelletier yes I have tried baby food on my long runs. it helps

@Foxr6 3 жыл бұрын

Interesting take on the Tailwind. Like the way you broke it all down. Thanks for another great video. Now it's time to run 🏃‍♂️ cheers.

@JeffPelletier 3 жыл бұрын

Thanks! I probably should have emphasized that I do really like Tailwind as a product but only as a supplement as I mentioned.

@cindylouwho88 3 жыл бұрын

Love this! My spouse is just getting into distance trail running and this was super informative! Fantastic channel content, I wish I had more friends to recommend you to, lol! Keep up the great content!

@JeffPelletier 3 жыл бұрын

Thanks so much Cindy! Glad you’re enjoying the content 😎

@jmiya1 2 жыл бұрын

Third time I’ve watched this video and I still learned something as I continue to experiment with my trail nutrition. Thank you Jeff!!

@JeffPelletier 2 жыл бұрын

Awesome! Glad it was so helpful 😎

@VirtualFeats 3 жыл бұрын

Another really informative video about nutrition! Thank you for this!! It was really easy to understand - especially when new to longer distance running!!! Sending a like, love and sub from Ireland 🇮🇪

@JeffPelletier 3 жыл бұрын

Thanks, glad it was helpful!

@treal512 3 жыл бұрын

This is amazing! Thank you for sharing this, Jeff. I've just started trail running more again and I'm really trying to push my distance.

@JeffPelletier 3 жыл бұрын

Nice! Glad you found it helpful.

@grahamlloyd2838 2 жыл бұрын

Thank you Mr. Pelletier. This video is excellent, and for me, worth watching at least once more because there is a lot of important information here.

@JeffPelletier 2 жыл бұрын

Thanks Graham, glad it was helpful!

@seanfrench1029 2 жыл бұрын

Excellent. Imparting more concept than punting products makes this presentation gold. It shows your insight into not only your own body but the key concepts of nutrition & exercise physiology. Btw, it's the Two Oceans marathon (55k) in Cape Town today. Not a trail run but one of the most scenic runs in one of the most beautiful cities in the world. Hook up with Ryan Sandes in CT for some spectacular trail runs for final preparation when you do come over to this bucket list event. (Ryan sponsored by Salomon I think)

@ezrunstrails 3 жыл бұрын

Your in a league of your own, I have learned a ton of info that has helped me with my ultra training. My nutrition has needed help and you have shared some great ideas . Thanks!

@JeffPelletier 3 жыл бұрын

Thanks Eric, I’m glad I could help!

@glideslope1582 3 жыл бұрын

Fantastic stuff thank you

@Repousserleslimiteslepodcast 3 жыл бұрын

Very interesting!!! Thanks!!!

@PatrickDelorenzi 8 ай бұрын

Great, GREAT video, thank you

@paulkim1384 2 жыл бұрын

Wow!! Absolutely awesome 👍 video and it's hard to believe that you've learned all these from training, races and self motivated studies/researches.👍😊 What an amazing passion!!!! For my 3 hr+ runs/cycling, I enjoy having savory rice cakes that I make from home. Brown/white rice, cheese, walnuts, pecan, dry fruits and pack (bite size) in aluminum foil. Take care Jeff and again big thanks 👍 for your inspiration! From Italy, Paul Kim

@anonimowyludek2811 3 жыл бұрын

great , full of advice !

@mauiswift6391 3 жыл бұрын

Thanks for the info !

@seans7513 3 жыл бұрын

I am moving up to the 200 mile distance, which makes eating (and sleeping) a different challenge compared to shorter races. You covering the long multi day races was useful.

@JeffPelletier 3 жыл бұрын

Glad to hear it was helpful!

@SuperBernmeister 3 жыл бұрын

Fantastic video. I wish I would have known the details behind my nutrition many years ago. I particularly like your thoughts on separating caloric intake from fluid intake. It makes so much sense. Thanks for another great video Jeff.

@JeffPelletier 3 жыл бұрын

Thanks Bernie!

@SuperBernmeister 3 жыл бұрын

@@JeffPelletier You very welcome. I watched your Manning Park thru hike and was wondering if you did a one dayer which leg would say would be the most beautiful. It would be great t todo what you did in stages with support for each day. Do you think this would be doable?

@JeffPelletier 3 жыл бұрын

The first section from East Gate to Cayeuse Flats would be the easiest to get support on, since you’d be crossing the same highway twice. After that, the route is pretty remote until you end up back at the lodge, so the other option would be and out-and-back from the lodge, unless you were comfortable doing the entire stretch along the Skagit river and up along the ridge. To access that road is a long drive back around for whoever is providing support.

@SuperBernmeister 3 жыл бұрын

@@JeffPelletier Thanks so much. Very helpful. PS I had a nice chat with the guys at Distance Runwear on the North Shore this morning. I picked up a pair of Altra Lone Peak 5 shoes and I mentioned your great food video when I saw that they stocked your favourite carb drink. One of them mentioned that he knew you. Small world in the running space down here. Good guys and they were very helpful. Be well.

@JeffPelletier 3 жыл бұрын

Awesome! Distance is a great specialty run store, they really know their stuff.

@mrkringlan 3 жыл бұрын

Well presented! Will point friends towards this video if they have questions about trail/ultra running nutrition. (The combination of salt and caffeine tabs is my go-to when feeling down deep into a long run...)

@bctrailbagger 3 жыл бұрын

Great stuff as per usual Jeff! I love chatting this stuff with you, it's truly a fascinating topic. As well, as someone working in the diabetes industry (but not diabetic) it's interesting trying to better understand the role of blood sugar. I think you hinted on this in how you might use gels instead of solid food later in a race and a few other comments. But fueling 100k on gels, no thanks. Haha! Cheers

@robson1749 Жыл бұрын

Спасибо! Очень полезное видео! Я всё записал в блокнот.

@carstenbranta7901 3 жыл бұрын

very helpfull. thanks :)

@mg7096 3 жыл бұрын

Thanks for the information! I am running the NET (Connecticut portion) in a few days. 112 miles in all, unsupported. This was very helpful.

@JeffPelletier 3 жыл бұрын

Wow, sounds like a good challenge! Best of luck.

@mg7096 3 жыл бұрын

@@JeffPelletier A quick question if you don't mind... There are some long ridges I'll be running that have no access to water for a while. How do you carry extra water on dry sections?

@JeffPelletier 3 жыл бұрын

Ridges without water can be a challenge! I’d probably carry a couple of spare soft flasks to fill on the way up and to keep in the rear of my pack. Alternatively, you could use a bladder of course.

@mg7096 3 жыл бұрын

@@JeffPelletier Awesome! Thanks for your help.

@mg7096 3 жыл бұрын

@@JeffPelletier I just got a Hydrapak 3L water storage bag. I don't like hoses. The threads fit a Befree in a pinch.

@cosmicpuma1409 Жыл бұрын

New subscriber and can echo all the positive comments below. Awesome vid, thank you so much. 🙌👌🌞

@michaelpapadopoulos4957 3 жыл бұрын

great advices

@matsmith1984 3 жыл бұрын

Useful and informative video, as always Jeff. I'm still a bit of a novice when it comes to nutrition, still finding my feet, especially for longer distances that I'm slowly building up.

@JeffPelletier 3 жыл бұрын

Thanks Mathew! It’s a process for sure to figure out what works for you personally.

@jasonpaulsonrealtorontheru4745 3 жыл бұрын

Damn good video! I typically eat the Cliff blocks and sometimes some pretzels. I drink water and Gatorade usually.

@ryanvanvliet2082 Жыл бұрын

I really love those Clif Bloks (east to digest, stay pretty soft in the cold) but they're getting harder to find in Vancouver. You used to be able to get them at the grocery stores but not in the last few years.

@jeffw654 Жыл бұрын

Salt tabs will be a must for me going forward. I think that 2 every hour when hot is a good amount. I had less than this with me in my race over the weekend and it almost went bad. Lollies, bars, some fruit and bakery goods, are my solid food options over 50km. I like to have gels with me and will eat them depending on aid stations (what they have and how far apart)

@martharunstheworld 2 жыл бұрын

Another great video! My stomach is extremely sensitive, so I have to be very careful about what I eat. I can't do Tailwind, it gives me the worst digestive problems. I do like Nuun a lot, esp in hot weather because the bubbles really sooth my tummy. I do like to eat real food, even on shorter runs. Real food doesn't give me the digestive problems as gels and other things do. I'll stuff dates with peanut butter - you should try it, they're really good!!! I take those, along with pretzels and fig bars for my runs.

@rmdventura 3 жыл бұрын

Really helpfull vídeo, im about to Run my first 100k Race and im still not sure about my nutrition Race plan because i been using Tailwind for shorter races but what you Said about Tailwind was really important.. Thanks

@jerrymitchell2566 Жыл бұрын

I like things like You use & Lara Bars , Dates large soft , Cashews & still experimenting with liquid potatoes

@vhaniextv4560 Жыл бұрын

thanks you

@MS-zb5fr 3 жыл бұрын

Great video. I like my own mixture of cold tee, a lot of honey, fresh Lemon juice, little salt, water. I drink this 15 minutes before a race and after training. I made very good experiences with it.

@samhilgartner988 Жыл бұрын

Very helpful. First 50k less than two weeks away 🙏🏼

@ifonly4486 3 жыл бұрын

Totally agree with the liquid/water strategy. And i find plain or mineral water much more satisfying than sport drinks since gels and other foods are already flavoured. So pleased that someone like mister Pelletier does the same as me !!

@JeffPelletier 3 жыл бұрын

That’s so true, sometimes all you want is good ils plain water to wash down the otherwise sugary food!

@afitcouchpotato5444 Жыл бұрын

I have a Nathan run pack and I began using tailwind recently alongside my pack in a hard flask that I bought from amphipod ( don’t ask how it works it just does ) and I usually use 1/2 a scoop to 3/4 which gives me about 80+ bonus calories in a bottle. Provided you make sure you’re drinking from the liter bag you’ll be good!