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What Should You Eat Before Thanyapura King of The Mountain Trail Run?


  • Night Before: High Carbs, low fiber, fat and protein such as pasta, bread, fresh fruits and vegetables and lean meat
  • Morning (2 hours before the race): Mostly carbs and a little protein such as granola with berries, bagel with peanut butter and oatmeal with dried fruit
  • During run, under 4 hours: Easily digested carbs and sugars such as energy gels, energy chews and fresh fruit
  • During, after 4 hours: Mostly carbs and add some protein such as energy bars, nuts, nut butter, drink mixes that included protein
  • After the run: Foods high in protein; hydrated with electrolytes such as lean meats, fish, eggs, beans and fresh vegetables


  • Pre-hydrate: Drink 17–20 fl. oz. about two hours before your run so you’ll start off properly hydrated.
  • Maintain hydration: Drink about 5–10 fl. oz. (or a few good long drinks) of water every 15–20 minutes while running.
  • Drink after: Post-exercise hydration gets your fluid levels back to normal and can help with recovery. For every pound lost while running, drink 16–24 fl. oz. of water.


That lasts 45 minutes or less, you may be able to forgot drinking water while you’re out there. However, if it’s really hot outside and you’ll be sweating a lot, carry and drink water regardless of how long you’ll be running.