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3 posts · Dinh dưỡng
Hướng dẫn
12.10.2026
Homemade Sports Drink for Trail: Malto, Sugar, Lime, Salt
A homemade trail sports drink for 500 ml and 750 ml bottles: maltodextrin, sugar, lime and salt, building from 30 to 60 g of carbs per hour over 6 weeks.
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Hướng dẫn
12.10.2026
Homemade Energy Bars for Trail Running: 35 g Carbs Each
Oats, dates, honey, peanut butter and a pinch of salt: 10 bars at about 35 g of carbs each. With the maths, an hour-by-hour fueling plan and tips to keep them in the heat.
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Hướng dẫn
12.10.2026
Trail Running Nutrition Per Hour: Carbs, Water, Sodium
30, 60 or 90 g of carbs an hour? A clear table of carbs, fluid, sodium and caffeine for trail runs, tuned for Vietnam's heat, plus a sweat test and gut training plan.
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