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ARE YOU TRAIL RUNNING? SO YOU KNOW...

...nutrition is 50% of your race. The rest is your training AND your ability not to vomit your gels at kilometer 30.
Chemical gels turn your stomach
Chemical gels turn your stomach
The weariness of sweetness makes you give up
The weariness of sweetness makes you give up
The elevation complicates digestion
The elevation complicates digestion
VIEW THE NUTRITION TRAIL How to eat well on a trail ↠
GROUND OF TRUTH

THE HARDSHIPS THEY NEVER TELL YOU ABOUT BEFORE YOUR FIRST TRAIL

On the trail, it's not like running on pavement. Your body is subjected to stresses it has never encountered before. And in terms of nutrition, it's hell if you're not prepared.

THE SLOPE SLOWS DOWN YOUR DIGESTION

The D+ compresses your stomach and diaphragm. Result: what goes down easily on a plate becomes a weight in your stomach on the way up.
CONSEQUENCE
Nausea, reflux, the urge to vomit everything.
SOLUTION MULEBAR

Highly digestible products (100% natural, liquid or soft texture) that even pass through the collars.

THE FATIGUE OF SUGAR FROM H2-H3

After 2-3 hours of effort, your brain REJECTS sugar. Gels make you want to vomit, overly sweet bars are no longer appealing.

CONSEQUENCE
You stop eating → hypoglycemia → wall.
SOLUTION MULEBAR
Alternating sweet/savory (Salted caramel gel, Peanut-Raspberry bars) to avoid disgust.

Dehydration + Loss of Electrolytes

In trail running, you sweat more than on the road (irregular effort, heat on the ascent, cold on the descent). You lose sodium, potassium, magnesium.
CONSEQUENCE
Cramps, fatigue, loss of clarity.
SOLUTION MULEBAR
Complete energy drinks with 5 electrolytes + BCAAs to go the distance.

NO TIME TO CHEW ON THE WAY DOWN

In a technical descent, you need maximum concentration. It's impossible to chew a bar.
CONSEQUENCE
You miss the contributions → a slump in the momentum.
SOLUTION MULEBAR
Ultra liquid gels + compotes (swallowed in 2 seconds, even during a full descent).
I DISCOVER THE TRAIL RANGE
GUIDE TERRAIN

THE NUTRITION TRAIL THAT WORKS

Forget the theoretical advice from labs. Here’s what REALLY works on the trails, tested by runners (and by me, Greg, on my own struggles).

Tested over thousands of kilometers

H-3 TO H-15MIN — REFUEL WITHOUT OVERLOADING

H-3 (THE WATCH)
  • Meals rich in complex carbohydrates (pasta, rice, quinoa)
  • No excessive fiber (avoid legumes that cause bloating)
  • Hydration ++
D-2
  • Light and digestible breakfast
  • Avoid dairy products if you're sensitive
  • 1 Mulebar energy bar (Apple-Cinnamon or Mango-Cashew)
H-15MIN
  • 1 energy gel (Apple or Cherry) to start
  • Some sips of water
💡
THE COUNCIL OF GREG
My trick: I always have a Strawberry-Redcurrant-Beetroot puree 15 minutes before departure. It's organic, goes down easily, and the beetroot boosts oxygenation.

EVERY 30-45MIN — MAINTAIN ENERGY WITHOUT NAUSEA

Durée Quoi manger Timing Produits
< 1h Hydration only Every 15 minutes Water or hydration drink
1-3h Bars + gels 1 bar / 45min Bars + Apple Gel
3-6h sweet/savory alternation 1 contribution / 30min Salted Caramel Gel + Compotes
6h+ Liquid + semi-liquid Every 20-30 minutes Gels + Compotes + Drink
✅
GOLDEN RULES
  • Start eating WITHIN the first 15 minutes
  • Take each gel in 3 doses to avoid a blood sugar spike
  • Alternate sweet/savory from H2 to prevent nausea
  • Drink BEFORE you feel thirsty (500-700ml/hour)
  • Prefer liquids when going down, solids when climbing calmly

WINDOW 0-2H — RECOVER QUICKLY TO GET BACK ON TRACK

0-30MIN
  • 20g protein + 40g carbohydrates
  • Mulebar protein bar (Strawberry or Chocolate)
  • Mineral water rich in electrolytes
30MIN-2H
  • Complete meal (proteins, carbohydrates, vegetables)
  • Continuous hydration
  • Recovery drink (citrus or red fruits)
24-48H AFTER
  • Diet rich in antioxidants (fruits, vegetables)
  • Proteins for muscle rebuilding
  • Active rest
★★★★★

After 17 years of trail running, I finally found a nutrition that gives me zero problems. The Mulebar gels even go down well on steep climbs, and the salted caramel gel is my secret weapon for ultra races.

— XAVIER, FINISHER UTMB 2024

Your trail range

Your refueling trail, everything is here

Whether you're out for 2 hours or 20 hours, here's exactly what you need. Organized by running moments, because that's how you think on the trails.

Before the effort

Before an effort, the goal is to build sufficient energy reserves while avoiding digestive discomfort. For outings longer than 1 hour, prioritize an easily digestible energy bar. For long efforts (beyond 3 hours), an energy cake can be integrated beforehand for a more sustainable supply. Hydration should also be anticipated, especially if the effort exceeds 30 minutes or in case of heat, with a suitable drink to optimize fluid balance from the start.

During effort < 3h

For efforts of less than 3 hours, the goal is to provide quick and steady energy without overloading digestion. Gels are particularly suited for short-term needs or durations of less than 1 hour, while purees offer a more natural and gradual alternative for efforts lasting up to 3 hours. The intake of energy drink is essential to maintain both hydration and a stable energy level.

During effort > 3h

In long-duration efforts, it is crucial to vary the sources of intake to avoid saturation and maintain energy efficiency. Fruit purees and bars provide a more sustainable carbohydrate intake and better tolerance over time. Energy drinks ensure a continuous supply of carbohydrates, while hydration drinks complement the fluid and electrolyte balance, particularly important during prolonged efforts or in hot conditions.

After effort (within 2 hours – metabolic window)

In the two hours following the effort, the priority is recovery. A protein intake is recommended to promote muscle repair, through a protein bar or a protein drink. Hydration should be restored quickly with an appropriate drink, ideally right after the effort. This phase is key to optimizing recovery and effectively preparing for the next sessions.

Vegan Energy Compote, Organic and Gluten-Free 65g / Banana

€2,90 EUR

Specifically composed to test the entire range:

  • 3 energy bars (varied)
  • 5 gels (including 1 caffeinated)
  • 2 organic fruit purees
  • 1 packet of energy drink
Quantity
See the product

WHAT THE TRAILERS SAY WHO HAVE TESTED

Always on top! I try new brands from time to time to find new flavors, nutrients, etc. And I always come back to Mulebar! For 4 years, from half-marathons to ultra trails, I find everything I need. Being very sensitive in terms of digestion, I have never had any issues with these products.

Thomas P.

Verified review - Guaranteed review company

Great, the bars are very good, the different flavors are surprising and delicious. Just perfect during the effort while hiking in the mountains.

Christophe G.

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Order received quickly, well packaged. The mulebar products: I have been consuming them for a long time whether for mountain biking, trail running, competitive ski touring, or leisure. The bars are pleasant to eat and tasty, the purees are excellent, easy to eat even during intense effort. The combinations may seem surprising on paper but are very good. I recommend the mulebar products 👍

Valerie T.

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A wide selection of high-quality sports nutrition. I have been consuming Mulebar products for my running activities (half-marathon, marathon, and trail) for many years. Very satisfied with the brand, I regularly recommend it to my athletic circle, who have adopted it. The texture, format, and nutritional values are suitable for endurance events (but not only…), the products are natural, digestible, and tasty. Don't hesitate, buy French and support Mulebar without hesitation!

Vincent B.

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Frequently Asked Questions about Trailers

How to manage nutrition during steep climbs?

When climbing, your diaphragm is compressed, and your stomach too. Favor liquid textures (gels, purees) that go down better. Avoid overly dry bars. And above all: take it in several portions (never all the gel at once).

Why do I crave salty food after 2 hours of trail running?

It's physiological. Your body loses sodium when sweating, and your brain asks you to compensate. Moreover, after 2 hours of sweetness, your digestive system REJECTS the sweet taste. Solution: Salted Caramel Gel or Peanut-Raspberry bars.

How many gels for a 30 km trail with 1500m of elevation gain?

Take about 1 gel every 45 minutes to 1 hour, which is 4 to 5 gels for a 4-5 hour trail. Alternate with bars and fruit purees to vary the textures. And take each gel in 3 portions to avoid glycemic spikes.

How to avoid cramps while trail running?

3 axes: 1) Hydration with electrolytes (Mulebar energy drink), 2) Cherry Gel (antioxidant that prevents cramps), 3) Savory nutrition (Salted Caramel Gel, crackers).

Do Mulebar products withstand cold in the mountains?
YES! Our gels remain liquid even at -5°C (unlike other brands that freeze). The bars stay soft thanks to the dried fruits and rice syrup. Tip: keep them in an inner pocket close to your body.

What is the difference between jelly and compote?

Gel: Very liquid, passes ultra fast, perfect for steep descents or ascents. Size 37g. Compote: Fluid texture but with fruit fibers, more filling. Size 65g. Organic. Both are digestible; it's a matter of preference.

How to use the eco-refills on ultra?

The 444g eco-refills (= 12 tubes) allow you to refill your 60ml reusable bottles before each refill. You save 36% AND reduce your waste. Perfect for self-sufficient ultra-trails.

Can I eat "normal" during refueling?

On ultra, YES. After 6-8 hours of effort, your body may need "comfort" foods (sausage, cheese, bread). But keep a Mulebar base for constant energy, and supplement with solid food if you can tolerate it.

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