The Best Supplements for Trail Running and Ultra Trail

In trail running a discipline that combines running, endurance, nature, and extreme elevation gain — every detail matters:

• • • training
    • nutrition 
    • and most importantly, supplementation.

     

Tackling long distances, steep climbs, and variable weather conditions requires a comprehensive nutritional strategy capable of supporting the body:

• • • before,
    • during,
    • and after exercise.

     

The guide developed by Erba Vita, strategic partner of Trail Running Movement, focuses on natural sports supplements and promotes a balanced, safe, and body-respecting approach.

The Sport Nutrition and Supplement Guide is an essential resource for every trail runner who wants to significantly improve performance without compromise.

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Why use supplements in trail running?

Trail running, by definition, is an endurance, sport that subjects the body to prolonged physical, mental, and metabolic stress.

Trail and Ultra Trail Running races (from 45 to 170 km), not to mention Endurance Trail (from 170 to 500 km) or Extreme Trail (>500 km) can last for hours, often with few refreshment points and significant loss of energy, nutrients, and fluids.

The main nutritional needs of a trail runner are to:

• • • • • maintain consistent energy levels
        • prevent dehydratation and cramps
        • protect muscles and joints from prolonged effort
        • promote quick and complete recovery
        • support the immune system under stress

         

     

     

Supplements for trail running can help meet all these needs. Choosing natural supplements made from herbal extracts, vitamins, minerals, and plant-based amino acids is both a healthy and environmentally conscious choice.

The Benefits of Natural Supplements in Trail Running

Unlike synthetic products, natural supplements generally have greater bioavailability, meaning the body absorbs them more efficiently.

They also tend to:

• be easier on the digestive system
• contain no artificial or banned substances
• respect long-term athlete health
• offer an ethical and sustainable alternative

Erba Vita has developed an entire line of supplements designed specifically for athletes, with particular attention to endurance sports like trail running.

These products were tested for three months by the best TRM Coaches, athletes, and trainers of Ultra, Endurance, and Extreme Trail events. The goal was to select formulations truly suited for this discipline.

Based on the test results, Erba Vita incorporated the findings into itNatural Sport Supplement Guide

which Trail Running Movement is authorized to share with its national and international community of trail runners.

In the following sections, we’ll highlight the best supplements for trail running and ultra trail according to TRM’s experience (while recommending that every runner consult their doctor, nutrition professional, or pharmacist to determine their ideal choice).

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🔗 Erba Vita Sports Supplements Guide

Migliori integratori prima dell’attività: preparazione e carico

Preparation begins before the start line!

In the days leading up to the race — and in the hours just before — it’s essential to:

• optimize energy reserves
• strengthen the immune system
• improve mental focus

Recommended supplements:

• Erba Vita Super Energy: an energizing supplement with B vitamins, ginseng, and ashwagandha that enhances both physical and mental endurance.
• Erba Vita Royal Energy: rich in royal jelly and acerola (a natural source of vitamin C), it helps maintain vitality and counter oxydative stress
• Erba Vita Magnesio e Potassio + Vitamina C:supports electrolyte balance and prevents cramps and early fatigue.

Best Supplements During the Race: Hydration and Endurance

During a trail run, it’s easy to fall into energy and electrolyte deficit.

The body needs constant replenishment of fluids, salts, sugars, and essential nutrients.

Recommended supplements:

• Erba Vita XFormance Hydro: effervescent tablets with minerals and vitamins, perfect for quick rehydration
• Erba Vita XFormance Ricarica: provides immediate support to energy metabolism through a balanced mix of micronutrients.
• Erba Vita BCAA 4:1:1 vegetali: plant-based branched-chain amino acids that maintain muscle tone and help prevent muscle breakdown during prolonged effort.

Best Supplements After the Race: Muscle and Joint Recovery

Post-trail recovery is just as important as training.

Muscles need to rebuild, joints must recover from impact, and the body has to clear oxidative stress.

Recommended supplements:

• Erba Vita XFormance Endurance: with creatine, L-arginine, carnitine, glutamine, and HMB to support muscle repair and rebuilding
• Erba Vita Cartidol Articolazioni e Cartilagini: with glucosamine, chondroitin, and collagen, useful for regenerating connective tissues.
• Erba Vita Platinum Glutatione con Setria®: a powerful natural antioxidant that reduces oxidative stress and improves recovery quality.
• Erba vita Platinum NAC 600 e Coenzima Q10: support cellular energy and post-exercise detoxification.

Supplements for Immune Support During Intense Training Phases

Intense training and closely spaced races can weaken the immune system.

Staying healthy during the peak season is crucial for trail runners.

Recommended natural solutions:

• Erba Vita Immunaction: contains echinacea and plant extracts that support immune defense naturally
• Erba Vita Vita C 500: rich in vitamin C from rosehip extract, useful for seasonal immune protection
• Erba Vita Omega 3 Select 3 UHC: supports cardiovascular wellness and has anti-inflammatory properties

Supplements for Joint Support in High-Impact Sports

Trail running puts considerable strain on joints.

To protect tendons, knees, and ankles, consider adding:

• Erba Vita Collagene idrolizzato + MSM + Glucosamina + Condroitina: promotes flexibility and tissue regeneration
• Erba Vita Bromelina: a natural pineapple enzyme that helps reduce inflammation, fluid retention, and post-workout muscle soreness (DOMS).

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🔗 Erba Vita Sports Supplements Guide 

The Perfect Strategy: Supplements + Nutrition

Supplements for trail running and ultra trail don’t replace a balanced diet — they complement it.

For trail runners, this means:

• assessing personal needs and deficiencies (with a licensed professional)
• planning supplement intake ahead of time
• adjusting dosage to the season and training phase (Transition, Strength, Specialization, Competition)
• choosing only high-quality, natural, tested, and certified products — ideally made in Italy and approved by the Ministry of Health

With decades of experience, Erba Vita offers a sports line that combines science, nature, and safety.

Why Choose Erba Vita Supplements for Trail Running?

Facing a trail running race means pushing your body to the limit in challenging natural environments — with climbs, descents, long elevation gains, and variable weather conditions.

In this context, supplements for trail and ultra trail play a strategic role, making it essential to choose products that are reliable, effective, and safe.

Erba Vita meets these needs in a complete and conscious way

Natural Formulas Designed for Endurance

Every supplement in the Erba Vita Sports Line is formulated using natural ingredients selected to meet the specific needs of endurance athletes.

Whether you’re sustaining energy during a long uphill section or recovering after hours on the trail, Erba Vita solutions offer effective, balanced support that respects your body.

Certified and Controlled Ingredients

Erba Vita guarantees quality through rigorous control at every stage of production — from the sourcing of raw materials (herbal plants, vitamins, minerals, amino acids) to the finished product.

All supplements are free from banned substances, comply with Italian and European regulations, and are suitable even for competitive athletes.

Each formulation comes with detailed, transparent technical data sheets.

Natural Supplements in Liquid, Powder, or Effervescent Form

Trail running demands practicality and speed of use.

For this reason, Erba Vita natural trail running supplements come in easy-to-take formats, suitable even during races:

• effervescent tablets
• single-dose sachets
• liquid vials
• fast-absorption capsules

The goal is to deliver maximum benefit with minimum effort — even in the toughest moments of performance.

Scientific Support and Transparent Information

Every product results from research by Erba Vita’s internal scientific team and is validated according to the latest studies in sports nutrition.

The company’s approach combines herbal tradition and technological innovation, offering a full range of supplements with documented benefits and authorized health claims.

Consumers are always clearly informed through simple, complete communication.

Ideal for Trail Running, Ultra Trail, and Sky Running

The Erba Vita line is designed for runners who train on trails, mountains, and demanding routes — where endurance, hydration, focus, and recovery are key.

From daily training to extreme competitions, these supplements accompany the athlete through every phase of preparation and performance — always respecting health, safety, and ingredient quality.

Conclusion

The Erba Vita Sports Supplement Guide is a true reference point for any trail runner who wants to tackle challenges with awareness, safety, and respect for both their body and nature.

👉 Get your free copy of the Erba Vita Natural Sports Supplement Guide and start building your personal strategy for performance, endurance, and recovery.

🔗 Erba Vita Sports Supplements Guide

Hurry — this free offer is available for a limited time!

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Frequently Asked Questions (FAQ)

Are supplements really necessary for trail running?
Not always — it depends on the duration, intensity, and environmental conditions of your run.

• For short workouts (30–60 minutes), a well-balanced diet might be enough.
• For longer efforts (ultra-trails, mountain runs), supplements help maintain energy, hydration, and muscle integrity.
• Supplements don’t perform miracles — they’re useful when diet alone can’t meet your body’s needs.
• Always test in training to understand what truly works for you.

When is the best time to take supplements (pre/during/post)?
It depends on the type of supplement:

• Pre-training or pre-race: caffeine or nitrate-based (like beetroot) can improve performance if taken 30–60 minutes before.
• During exercise: light carbohydrates, electrolytes, and minerals maintain energy and hydration.
• Post-race: protein and carbohydrates support recovery, repair muscle damage, and restore glycogen.

Timing can make a difference, though recent research suggests the “anabolic window” is more flexible than once thought.

Which supplements should be avoided or are less useful?

• “Miracle” products with no scientific backing.
• Excess antioxidants — too many can interfere with training adaptation.
• Uncertified supplements that risk contamination or banned substances.
• Overuse of creatine — its benefits in endurance sports are debated and may cause weight gain or water retention.

Stick to well-studied, certified products and use them wisely.

How can I choose a safe, high-quality supplement?

• Look for third-party certifications (like Informed-Sport or NSF Certified for Sport).
• Read transparent labels — ingredients and dosages should be clearly listed.
• Choose trusted brands with proven reputations.
• Avoid “proprietary blends” that hide ingredient amounts.
• Consult a qualified professional before starting any supplementation, especially if you take medication.
• Check for anti-doping compliance if you compete.

Are there risks or side effects for trail runners, especially in extreme conditions or altitude?

Yes, possible issues include:

• Gastrointestinal discomfort (common with certain drinks or powders)
• Electrolyte imbalance from improper intake
• Altered tolerance at high altitude
• Interactions with other supplements or medications
• Contamination risks in low-quality products
• Kidney strain from excessive protein or creatine use in predisposed individuals

Always test your supplement strategy in training — never on race day.

How should supplement types and dosages be adjusted for ultra-distance races?

• Short races (10–20 km): caffeine and a few energy gels may suffice.
• Ultra trail (50–100+ km): continuous carbohydrate intake (30–60 g/hour or more), steady salt replenishment, and possibly light protein support.
• Break nutrition into small, manageable doses to avoid stomach overload.
• Stay consistent — avoid overusing stimulants late in the race.
• Adjust strategy for elevation, temperature, and altitude.

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