Trail nutrition guide
Trailboard does not lock you into a permanent category. A profile selects a coherent starting point, then training trials and race feedback refine the next strategy.
Reference profile
This is not the biological average of every trail runner. It is a neutral simulation used to explain the engine: an 8-hour trail at moderate intensity, in mild weather, with average gut tolerance and 60 g/h already tested.
Beyond 2.5 hours, guidance extends up to 90 g/h according to need, tolerance and practicality. A 60 g/h target therefore sits at the lower end of a long-event strategy.
The ultra-specific position stand suggests 30–50 g/h and 450–750 ml/h for racing. A real ultra may therefore require a lower approach than general endurance guidance.
No absolute fluid volume suits everyone. Weather, body-mass change and sweat rate should progressively replace the average setting.
The gastrointestinal system is adaptable. A value tested in training is more informative than a self-declared category alone.
Compare
Duration remains fixed at 8 hours so that only the profile changes. These figures are coherent Trailboard engine outputs, not performance goals.
Limited data
For a first long-distance build or gut tolerance that is still uncertain.
Regular intake and gut training come first. A higher target is possible only after it has been tolerated during long training sessions.
Trailboard reference
The central setting for a runner who has already validated 60 g/h without precise physiological measurements.
This is a stable starting point, not a universal target. Selected products and aid stations then determine the actual quantities to carry.
Confirmed data
For an athlete who has repeatedly tolerated 75 g/h during comparable efforts.
Required capacity should not exceed trained capacity. Above 75 g/h, carbohydrate variety and repeated practice become central.
Demanding context
Shows how weather and sweat narrow digestive margin and increase fluid logistics.
Confidence is lower without a sweat test. Carrying volume and water-point spacing must be checked before increasing intake.
Understand the controls
Each setting answers a different question. No single control summarises athletic ability.
When low or unknownMore room to eat, with needs still driven by duration.
When high or confirmedLess digestive margin; simpler and more frequent intakes.
When low or unknownConservative start and progressive gut training.
When high or confirmedThe upper range is possible once it has been repeated.
When low or unknownTrailboard limits ambition and lowers confidence.
When high or confirmedThe tested value bounds the target without automatically exceeding it.
When low or unknownStandard fluid range, still adjusted to thirst.
When high or confirmedFluid and sodium rise while carbohydrate margin narrows.
When low or unknownA cautious assumption when measurement is missing.
When high or confirmedFluid and sodium rise but still require individual confirmation.
When low or unknownCarbohydrates mainly come from carried foods.
When high or confirmedA carbohydrate drink counts only when a real product is selected.
Confidence level
Weather, sweat or experience data is missing. Trailboard uses a broad, non-blocking range.
Duration and main settings are known, but no physiological measure confirms the strategy.
Intake has been tested during comparable efforts and sweat or product data is known.
Choosing “isotonic” describes a strategy. Carbohydrates become actual intake only when a drink with known composition is selected. Trailboard therefore separates assumed composition from what is actually planned in the bag.
These references are informational. Kidney, cardiac or metabolic conditions, previous hyponatraemia, repeated gastrointestinal problems, pregnancy or medication interacting with caffeine or hydration require advice from a physician or sports dietitian.
References
Trailboard uses recognised consensus statements for its boundaries, then applies cautious trail-specific adaptations. Field experience never replaces scientific references when setting a number.