Trail Running / Climbs. Long trails. Big days.

Trail running nutrition

Prepare for the miles beyond.

Climbs, descents and time between aid stations make preparation part of the adventure. Build your trail routine around what you can carry and where you can refill.

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Prepare smarter. Perform longer.Hydrate. Fuel. Recover.

Your preparation plan

Make your next session a prepared one.

01

Map your refills

Check water access and aid stations before choosing what goes in your vest.

02

Keep fuel accessible

Pack bottles and flasks where you can reach them on the move.

03

Plan beyond the finish

Bring recovery nutrition for the journey home from the trailhead.

Choose your nutrition

Trail Running nutrition

23 products

A little preparation goes a long way

Trail Running nutrition questions

What should I consider for a remote trail run?

Plan nutrition around time on the trail, carrying capacity and reliable water access. Test your bottles, flasks and preferred products on familiar routes first.

Where can I find mixing directions and ingredients?

Use the current label and the individual product page for mixing directions, ingredients and serving information. Different products have different preparation instructions.

Build a plan around the trail

Time between water stops changes what you can carry. Choose drink mix for your bottles or gel mix for a reusable flask, then plan your refills before leaving the trailhead.

Find what to use

Start with your session.

Use Flow’s Product Finder to explore products for your activity. For mixing amounts and ingredients, follow the current product label and product page.

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Flow+ / Stay ready

Keep your preparation on repeat.

Set up recurring delivery for the products in your routine and stay stocked for the training ahead.

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Build the rest of your plan

Before activity ↗During activity ↗After activity ↗Running nutrition ↗Hiking nutrition ↗