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Post workout nutrition and hydration play a fundamental role during the recovery of an athlete. The intake of food and liquids must be as quickly as possible, between 30mn and 70mn after the end of the training to ensure maximum effectiveness. When you travel by car to train for trail running, it can be complicated, but in fact you just have to prepare an easy-to-carry snack. Attention, however, it must contain everything that your body needs to ensure a good recovery. We propose you two easy recipes with all quantities calculated for 2 athletes respectively of 70kg and 60kg of weight.


  • Water 250 mL
  • Grape juice 200mL
  • Whole wheat bread 85gr
  • Cooked Ham 40gr
  • TOTAL = 19gr Proteins – 70gr Carbohydrates 


  • Water 500mL
  • Whole wheat bread 65gr
  • Jam 8gr
  • 1 Greek Yogurt
  • Dehydrated fruit 30gr
  • TOTAL = 13gr Proteins – 60gr Carbohydrates 

For more tips download for FREE our Mini-Guide Trail Running Nutrition.


endurance nutrition, nutrition for trail running athletes, running and nutrition, sports diet, trail running

Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.