Fuelling for Women Trail Runners: Nutrition Strategies for Strength & Endurance
At Her Trails, we know that nutrition is just as important as training. Whether you're building strength on the trails, preparing for an endurance race, or simply wanting to feel more energised on your runs, understanding how to fuel your body effectively is key to performance and recovery.
In this blog, we explore fuelling strategies designed for women trail runners—from pre-run meals to hydration and recovery. Plus, we’ll share insights from nutritionist Tamara Madden, who recently joined our All In Members for an expert-led session on performance nutrition.
Fuelling for Weekly Training Sessions
Pre-Run: Fuel for Energy & Endurance
Eating 1–2 hours before your run helps maintain steady energy levels and avoids mid-run crashes. Prioritise complex carbohydrates for fuel and moderate protein for muscle support.
- ✔ Oatmeal with banana & nut butter
- ✔ Greek yoghurt with granola & berries
- ✔ Wholegrain toast with avocado & eggs
- ✔ Smoothie with protein powder, berries & almond milk
💡 Tip: Avoid high-fat meals before training—they slow digestion and can cause sluggishness.
During Your Run: Hydration & Quick Energy
For short runs (under 60 minutes), water is usually enough. For longer or more intense sessions (60+ minutes), your body needs quick-digesting carbs & electrolytes to sustain energy.
- ✔ Electrolyte tablets or sports drinks for hydration
- ✔ Energy gels, chews, or dried fruit for a carbohydrate boost
- ✔ Nut butter sachets or small energy bars for sustained fuel
💡 Tip: Test mid-run fuelling in training—your gut needs to adapt before race day!
Post-Run Recovery: Rebuild & Refuel
After training, your body needs carbohydrates to replenish glycogen and protein to repair muscles. Aim to eat within 30 minutes of finishing your run.
- ✔ Smoothie with banana, protein powder & almond milk
- ✔ Quinoa bowl with grilled chicken & roasted veggies
- ✔ Peanut butter & banana on wholegrain bread
- ✔ Hummus & wholegrain crackers with boiled eggs
💡 Tip: Hydration doesn’t stop at the finish line—keep sipping water and add electrolytes if needed.
Fuelling for Trail Running Performance
Longer trail runs require consistent energy intake to avoid hitting the wall. Women’s bodies metabolise fuel differently than men, meaning we need regular carbohydrate intake to maintain endurance.
Smart Fuelling for Longer Runs
- ✔ Wholefood options: Nut butter pouches, energy balls, dried fruit
- ✔ Packable carbs: Rice cakes with honey, oat bars, wholegrain wraps
- ✔ Hydration strategy: Hydration vest or soft flask for easy access
💡 Tip: Learn your personal energy needs in training—every runner is different, and finding what works for you is key!
Exclusive Insights from Nutritionist Tamara Madden
Our All In Members recently had the opportunity to learn from Tamara Madden, an expert in fuelling for female endurance athletes. In this session, Tamara shared practical strategies for maximising energy, strength, and recovery through nutrition—tailored specifically for women trail runners.
In this excerpt, she dives into the **essentials of fuelling for endurance running**—covering **carbohydrates, hydration, and electrolytes** to sustain energy and avoid bonking. Learn how **heart rate impacts fuel burn**, why **glycogen depletion happens after 90 minutes**, and how to **train your gut to absorb fuel efficiently**.
🔥 Watch the video above for an exclusive snippet from this session!
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