Managing Your Nutrition Properly During a Trail Running Outing

La Classique Tremblant is just around the corner, and it’s time to get ready to hit the trails of Mont Tremblant on October 18. As you prepare, don’t overlook one key element — your nutrition before and during the race. Former alpine snowboarding athlete, olympian and Tremblant athlete ambassador, Ariane Lavigne, who now works as a professional dietitian and sports nutritionist, shares her expert advice on fueling for trail running, whether you’re setting out for a short or long-distance effort.

When it Comes to Nutrition, How Should You Prepare For Longer Distances?

For a 5 or 10 km race, nutrition preparation is fairly simple. Make sure to have a good meal rich in carbohydrates (like oatmeal, bread, or fruit) 2 to 3 hours before the start. During the event, a few sips of water and/or a sports drink at the aid stations should be enough.

For longer distances of 20 or 30 km, energy needs increase and preparation becomes more important. Digestion is generally a bit easier when running at lower intensity (compared to shorter races like 5 or 10 km), so it’s possible to include more solid foods. It’s often appreciated to have a variety of snacks on hand — including something salty — in addition to the usual gels, gummies, and sports drinks (electrolytes).

In this article, you’ll find a summary of Ariane’s suggestions based on the distance and average times for La Classique Tremblant, which can also be applied to your own individual trail runs.

Hydration

3 to 5 km (20 to 60 minutes): Optional — a few sips of water if needed.

10 km (60 to 90 minutes): A few sips of water and/or sports drink at aid stations. A hydration vest or pack is optional for greater autonomy. You can also bring your own cup or bottle, as no containers will be provided on site.

20 km (2 to 3 hours): A hydration pack of at least 1 liter is recommended (in addition to using aid stations if needed).

30 km (4 to 5 hours): A hydration pack of at least 1 liter is recommended. Plan to refill at aid stations.

Nutrition

3 to 5 km (20 to 60 minutes): No nutrition needed.

10 km (60 to 90 minutes): Sports drink or gel/gummies if needed.

20 km (2 to 3 hours): Plan for 30–60 grams of carbohydrates per hour — for example, sports drink, gels, gummies, energy bars, or fresh/dried fruit.

30 km (4 to 5 hours): Plan for 30–60 grams of carbohydrates per hour, plus 10–15 grams of protein and fats, spaced out according to your individual tolerance. Examples include trail mix, energy bites, protein bars, pretzels, rice cakes or bites, or a peanut butter and banana wrap/sandwich.

Aid Stations on La Classique Tremblant Courses

*Subject to change and limited quantities

3 to 5 km (20 to 60 minutes): No aid station.

10 km (60 to 90 minutes): One aid station at km 6.5.

Hydration: Water, Powerade and Coca-Cola.

Fruits: Bananas, oranges and watermelon.

Salty snacks: Pretzels, soda crackers, Cheez-Its/chips, sea salt.

Quick energy: Gummies and maple syrup.

20 km (2 to 3 hours): Three aid stations at km 6, 9, and 16.

Hydration: Water and Red Bull.

Fruits: Bananas, oranges and watermelon.

Salty snacks: Pretzels, nuts, sea salt, chicken and vegetable soup, rice balls

Quick energy: Gummies and maple syrup.

30 km (4 to 5 hours): Five aid stations at km 6, 9 (same as 20 km), 13.7, 18.5, and 24.

Hydration: Water, Powerade and Coca-Cola.

Fruits: Oranges, bananas and watermelon.

Salty snacks: Pretzels, soda crackers, Cheez-Its/chips, sea salt, salted potato wedges, chicken and vegetable soup.

Quick energy: Gummies, maple syrup and granola bars.

Finish Area

In the Finish area, located on the Onésime trail at the base of the mountain, all participants will be able to enjoy one last aid station to refuel before heading home and celebrate their achievement.

Hydration: Water, Powerade and Coca-Cola

Fruit: Oranges, bananas, and watermelon

Salty snacks: Pretzels, Cheez-Its/chips, and soda crackers

Quick energy: Gummies and maple syrup

Have a great race, and see you at the starting line of La Classique Tremblant on October 18, 2025!
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