What nutritional supplements are best for trail running? The complete guide from the Impulse Nutrition coach
Discover which nutritional supplements to prioritize for trail running, and optimize recovery, energy and performance in running.
Table of Contents
Key takeaways
Dietary supplements support the energy , recovery and performance of runners, according to their level and goal.
Adjusting your supplementation before, during and after exercise maximizes benefits and reduces fatigue.
Hydration, amino acids, vitamins, minerals and joint support are key for running and trail running.
Common mistakes (overdosing, bad combinations) limit the effectiveness of supplements and can have side effects.
The quality of raw materials, as with Impulse Nutrition, makes the difference for optimal and lasting effectiveness.
Introduction
Why use dietary supplements when running or trail running?
Trail running and road running place extreme demands on the body: significant energy expenditure, repeated impacts, managing muscle fatigue, temperature variations, and sometimes difficult terrain. Faced with these challenges, conventional nutrition can reach its limits, especially during long-duration efforts.
Optimize muscle recovery after each session
Reduce the fatigue accumulated over several days of effort
Supporting the immune system, which is put under considerable strain during intense training.
-
Promoting weight loss while preserving muscle mass in athletes during physical preparation.
Preventing deficiencies in essential vitamins and minerals, which are common among endurance athletes
Stabilize energy intake during long runs where digestion can become difficult. Impulse Nutrition sports drink , for example, features Pulsactive technology to prevent digestive discomfort during exercise.
Impulse Nutrition Tip : During periods of intense training, a targeted intake of quality micronutrients can sustainably support your athletic goals without overloading the body.
Are the supplements really necessary?
The question arises for all runners: can we do without nutritional supplements? The answer depends on many factors: training intensity, regularity, basic diet, terrain specifics (altitude, heat, humidity), but also sporting objectives.
For the occasional runner , a varied diet is often sufficient to meet their needs.
-
For endurance athletes , ultra-trail runners or those in demanding physical preparation, supplementation allows them to take a step forward, particularly in muscle recovery and fatigue reduction.
The key is not to consume more, but to consume better , ensuring a quality intake, adapted to each profile.
What types of supplements are most useful for runners?
Hydration and electrolytes
Amino acids and proteins
Essential amino acids play a key role in muscle repair and preventing catabolism after intense training. In particular, BCAAs (branched-chain amino acids) are highly regarded for promoting better recovery and reducing muscle soreness.
Carbohydrates: gels, bars and oatmeal flakes
Vitamins and minerals
Deficiencies in iron (particularly in women), magnesium, zinc, or B vitamins limit performance and increase fatigue. A dietary supplement rich in vitamins and minerals supports the immune system and prevents long-term performance decline.
Essential fatty acids
Omega-3 fatty acids are known for their anti-inflammatory properties. They contribute to joint protection and accelerate muscle recovery. For runners prone to pain or seeking overall well-being, they are essential.
Joint support
Repeated impacts on hard surfaces put significant stress on the joints. Collagen-based supplements help strengthen tissues and prevent injuries in the long term.
Impulse Nutrition distinguishes itself by its requirement for the purity of its raw materials, offering optimal bioavailability so that each active ingredient provides a real benefit to the athlete's performance.
How to adapt supplements to one's level or practice?
Beginner
The key is to start with a solid foundation: prioritize proper hydration and a suitable multivitamin. Don't neglect the muscle recovery phase, even with low training volumes.
Regular runner
As the training load increases, it becomes important to incorporate BCAAs and fast-acting carbohydrates into long runs. Joint support can also be considered to prevent premature wear and tear.
Ultra-trail runner or endurance athlete
Prolonged exertion puts a heavy strain on energy reserves. It is therefore recommended to combine several supplements:
-
Electrolytes before and during exertion,
sports drinks or bars to maintain energy levels,
amino acids and proteins immediately afterwards to improve recovery
Daily micronutrition (iron, zinc, magnesium…) to compensate for increased losses.
Impulse Nutrition Tip : On a long trail run, vary the textures and flavors to maintain the pleasure of eating and optimize digestion.
When and how should you take your supplements for optimal effect?
Before the effort
Anticipating the body's needs is key to maximizing performance. Increased hydration, complex carbohydrate intake (oatmeal, whole-wheat bread), and vitamins facilitate a gradual increase in energy levels. A shot of BCAAs or caffeine (if tolerated) can prepare the body for intense training.
During exertion
For trail running or long-distance races, the key is to spread out your intake! Drink in small sips and eat snacks at regular intervals. Electrolytes help prevent dehydration, while fast-acting carbohydrates support performance during the race.
After the effort
The metabolic window (30 to 45 minutes after exercise) is crucial for accelerating muscle recovery. A combined intake of protein, amino acids, and carbohydrates replenishes reserves and reduces muscle soreness. Magnesium supplementation is also beneficial. or omega-3 also helps to reduce inflammation.
On a daily basis
A runner's needs don't end at the finish line. A complete and tailored nutritional supplement can support the immune system, regulate energy, and prevent chronic fatigue.
What mistakes should be avoided with dietary supplements?
Overdosing : believing that "more is better" is a classic mistake. Too many vitamins or minerals can have side effects (digestive problems, imbalances).
Bad combination : some active ingredients should be avoided together or spread out over the day (iron/calcium, magnesium/zinc).
-
Inappropriate use : taking supplements without considering one's diet or level of practice limits effectiveness and can lead to deficiencies or overexertion.
Neglecting quality : prioritize brands known for their rigorous sourcing practices. The quality of raw materials, the absence of additives, and transparency regarding composition are key criteria.
Impulse Nutrition , drawing on its expertise in selecting pure active ingredients, guarantees uncompromising formulas designed to sustainably support the athlete's progress, while preserving their enjoyment.
Conclusion
Trail running and road running demand commitment, discipline, and constant attention to nutrition. Nutritional supplements can be a performance enhancer, provided a balance is struck between technicality, effectiveness, and enjoyment. By choosing products tailored to their level, athletic goals, and the specific demands of each effort , every runner can improve recovery , push their limits, and maintain their health. Expert guidance, high-quality active ingredients, and an understanding of individual needs remain key to long-term performance.
Impulse Nutrition , thanks to its quality approach and expertise, supports demanding athletes by offering them innovative, safe nutritional solutions perfectly adapted to the challenges of trail running.
