Trail Running Nutrition FAQs: Your Guide to Ginger's Benefits with Active Root

Trail Running Nutrition FAQs: Your Guide to Ginger's Benefits with Active Root

What Active Root should I use during a long trail run?

During extended trail runs lasting over 60 minutes, keep your energy and hydration levels up to maintain a consistent performance. There are a few different ways to do this and everyone will have their own preferences but the main forms of nutrition for in race fuelling tend to be: sports drinks, chews, and gel mix.  

How can I prevent dehydration during trail running?

Stay well-hydrated before and during your trail runs by drinking fluids regularly. Aim for 100 to 200ml of water every 20 to 30 minutes, especially on hot or humid days. For runs exceeding 60 minutes, consider hydrating with electrolyte drinks to replace lost minerals. We’d recommend our Sports Drink and Electrolite drinks for this purpose.

How can ginger help during my run?

The ginger in Active Root can help contribute towards a normally functioning settled stomach and prevent bloating. It may also have a calming effect, so it helps get rid of excess gas, thus reducing bloating and stomach discomfort. The ginger that Active Root uses has been specially selected because of its high gingerol ratio.

What if I don’t like energy gels?

If you are not keen on taking on gel mix then there are alternative fuelling methods. You could take on fuel using our popular energy chews - they offer a rapid energy boost and replenish essential fluids with electrolytes. Every chew delivers around 6g of carbohydrates, 50mg of sea salt, and 140mg of stomach-soothing ginger.

What would you recommend for post-run recovery?

We’d recommend having a bottle of Sports Drink or Electrolite Mix pre-made in preparation for completing your run. The refreshing ginger taste hits the spot after your efforts and offers the perfect hydration option post-run. If you’ve been running somewhere cold, our Recovery Drinks are the perfect pick-me-up! Why not have a flask ready at the finish to rehydrate and enjoy the warming taste of ginger.

Why ginger?

Ginger is the bedrock DNA of Active Root Sports Nutrition. Ginger contains unique gingerol compounds which interact with the stomach and help keep your digestion feeling normal. Whether you use our drinks, gels, or energy chews, our number one goal is get your stomach to feel normal so you can focus 100% on your activity. 

How much ginger is in your products?

To achieve normal digestion during exercise, we recommend a maximum adult dosage of ginger per day of up to 5000mg (5g). Depending on exertion levels during exercise, we recommend drinking one 500-750ml bottle of Active Root drink per hour, up to 3 servings of Gel Mix OR 6 Energy Chews. Doing this will assist with normal stomach digestion, and help you to perform to your best. Below is the amounts of ginger in our products:

What health benefits can ginger provide in terms of sports nutrition? 

1) Reduced Muscle Soreness

One of the key benefits of ginger during exercise is its ability to reduce muscle soreness. The anti-inflammatory properties of ginger can help combat the inflammation that often accompanies intense physical activity. Consuming ginger before hitting the gym or going for a run may contribute to a quicker recovery and less post-exercise discomfort.

2) Enhanced Circulation

Ginger has a warming effect on the body, which can be especially invigorating during exercise. It promotes better blood circulation, ensuring that your muscles receive an optimal supply of oxygen and nutrients. Improved circulation can enhance overall performance and make your workout feel more efficient.

3) Stomach Comfort

Ever experienced that uneasy feeling in your stomach during a workout? Ginger can help with that too. Known for its digestive benefits, ginger can ease nausea and soothe an upset stomach. This is particularly useful for those engaging in high-intensity or endurance exercises.

4) Natural Energy Boost

Feeling a bit sluggish before your workout? Ginger might be the pick-me-up you need. It acts as a natural stimulant, providing a subtle energy boost without the jitters associated with some pre-workout supplements. Whether you prefer it in a smoothie or as a tea, incorporating ginger into your pre-exercise routine can help you feel more alert and ready to tackle your workout.

What if I don’t like the taste of ginger?!

Some of our customers have told us that although ginger isn’t normally their favourite flavour, when it comes to their sports nutrition they love the taste! Here’s a few examples:

I’m a long distance road and trail runner and this is my number one form of hydration during and after a race. Don’t be put off if you don’t like ginger - I’m not a fan and I still love the taste of this product. Easily dissolved in water and the perfect antidote to quench your thirst after a long run. (James B)

I purchased a sample pack of the three flavours of sports drink in preparation for a half marathon where Active Root will be provided. I was very pleasantly surprised by the flavours given I'm not the hugest fan of Ginger but the drinks were so refreshing and sat well in my stomach during all my longer runs. I'll definitely be purchasing more! (Sarah H)

Love the sachets for on the go! Not a huge fan of ginger BUT this is not OTT with taste! And is all natural! Great packaging and delivery! Thanks (HRB)

I have only recently found Active Root products as I train for RideLondon. I have used alternative single-use gels for other sports over the years and found them to affect my stomach during the day. I was apprehensive about switching to Active Root given its ginger base as whilst I don’t mind ginger, I was worried it would be overpowering and unpleasant. I’m pleased to say after switching to ActiveRoot gels, I have not suffered any stomach complaints and the taste is not overpowering at all. To top it off, the soft flasks for the gels are amazing. They can contain the same as 3 traditional gels and there is no waste as you simply wash them after use ready for the next event. I can't recommend these highly enough and if you are unsure, just pick up one of their 2 gel and flask samples. You'll soon be buying more I guarantee it! (Patrick M)

Read our Trail Running Nutrition Guide, to help smash your next race!

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