Trail Fueling: The Best Combination of Energy Gels, Salt Tablets, and Solid Foods

Introduction

The Nenggao Andongjun Traverse, a single-day Jade Mountain round trip, UTMB 100K—without a complete fueling strategy, even the strongest fitness won’t carry you to the finish. Fueling isn’t “eat when hungry”; it’s a scientific rhythm. This article compiles the optimal combination of the 3 major fueling categories.

1. Comparison of the 3 Major Fueling Categories

2. Hourly Carbohydrate Targets

Adjust based on exercise duration:

• Under 2 hours: No fueling needed (pre-race meal is sufficient)
• 2-4 hours: 30-60g carbs per hour
• 4-6 hours: 60-90g carbs per hour
• Over 6 hours: 60-90g carbs per hour + protein supplementation

3. Energy Gel Selection and Timing

Common brands:

• GU Energy Gel: Classic, many flavors
• Hammer Gel: Natural ingredients
• SiS Beta Fuel: High carbohydrate content
• POWERGEL: Available at convenience stores

Timing:

• 1 packet every 30-45 minutes
• Fuel up 5 minutes before climbs
• Dilute with 100-200ml of water
• Avoid taking 2 packets back-to-back on an empty stomach

4. Salt Tablet Usage Principles

Taiwan’s summer trails (Yangmingshan, Wulai) cause significant electrolyte loss through sweat:

• 1 tablet per hour on hot days
• Add 1 tablet immediately at the first sign of cramping
• Primarily replenishes sodium; some contain potassium and magnesium
• Recommended brands: SaltStick, Hammer Endurolytes

5. Recommended Solid Foods

Available at Taiwan’s convenience stores and supermarkets:

• Energy Bars: CLIF Bar, SOYJOY
• Rice Sushi: Convenience store onigiri (rice balls)
• Bananas: Natural carbs + potassium
• Energy Dried Fruits: Dates, raisins
• Small Crackers: Nutrition-filled sandwich crackers
• Potatoes: Common at aid stations

Solid foods are best consumed at aid stations or during easy running sections, avoiding uphill or downhill stretches.

6. Fueling Strategy: 8-Hour Example

Using the 8-hour Nenggao Andongjun traverse as an example:

• Hour 1: 1 gel (at the 30-minute mark)
• Hour 2: 1 gel + 1 salt tablet
• Hour 3: 1 energy bar + 1 salt tablet
• Hour 4: 1 gel (at the halfway rest point)
• Hour 5: Rice ball or solid food + 1 salt tablet
• Hour 6: 1 gel + 1 salt tablet
• Hour 7: 1 energy bar + salt tablet
• Hour 8: 1 gel (for the final push)

Practical Advice

• Always simulate race fueling during training; your stomach needs training too
• Don’t try new brands the week before a race
• Divide fuel into multiple bags to avoid losing everything in one spot
• Always take fuel with water, otherwise stomach discomfort will occur
• Carry 1-2 “salty lifesavers” (like salty crackers) to combat sweetness fatigue

Conclusion

Fueling is the “third leg” of trail running. From weekend training on Yangmingshan to the UTMB 100K, every long-distance event requires a fueling strategy. Experiment, record, adjust, and find the optimal combination that works for you—that’s the key to crossing the finish line.

Related Reading

• The Complete Guide to Running Fuel: How to Use Energy Gels, Caffeine, and Sports Drinks
• Trail 100K Fueling Strategy: Energy, Hydration, and Stomach Acid Management for Races Over 12 Hours
• Long-Distance Open Water Fueling: Practical Strategies for Energy Gels and Salt Tablets
• Road Running Energy Fuel: Timing for Gels, Bars, and Chews