Fueling for Trail Running Season: How Spring Nutrition and Seasonal Eating Can Boost Your Performance

As most of the snow melts away on what once were our ski and ride trails, these resorts open up for a lot of trail runners and mountain bikers. Spring trail running season is officially here, and there’s no better time to fine-tune your nutrition, hydration, and overall balance to match the season's energy and demands.

At Snowbeast Performance, we’re big believers that what you eat should align with how you move—and when. That’s why seasonal eating isn't just trendy; it's a smart, performance-driven strategy. Just like our bodies crave hearty foods to fuel winter adventures, spring invites a natural shift toward lighter, nutrient-dense options that support longer daylight hours, higher activity levels, and faster recovery.

So as you lace up and start exploring Vermont's best trail running spots (check out our trail running guide here), let’s talk about how spring nutrition can help you feel strong, energized, and ready to tackle every mile.

Why Spring Nutrition Matters for Trail Runners

Spring brings an uptick in mileage, intensity, and time spent outdoors. After a winter of more hearty, warm meals, more indoor training, and less sweating, as our movement changes, so does the food around us, and our needs as athletes!

Vermont is known for being a prime state for local farms, so it is important to know all the amazing produce that are in season this time of year to capitalize on the freshness! (Check out this blog to know what exactly is in season through the months in Vermont!)

• Enhance recovery after tough trail runs

• Support joint and tissue health as mileage increases

• Boost energy levels for longer adventures

• Promote hydration with naturally water-rich foods

Seasonal Foods to Power Your Spring Runs

Vermont’s spring harvest offers a surprising variety of nutrient-dense foods that are perfect for trail runners. Here are a few MVPs to add to your meals:

• Leafy greens (spinach, arugula, baby kale): Packed with iron, magnesium, and vitamin C to support oxygen delivery and reduce muscle cramping.

• Radishes and carrots: Crunchy, hydrating, and full of antioxidants to fight inflammation.

• Asparagus: High in folate and vitamin K for tissue repair and bone health.

• Early strawberries: A refreshing source of vitamin C, antioxidants, and carbohydrates perfect for before and after your exercise!

• Herbs like mint and parsley: Small but mighty sources of antioxidants and flavor to freshen up meals.

Seasonal eating not only supports your body’s needs but also keeps meals exciting, local, and full of flavor.

Simple Spring Meal Ideas for Trail Runners

Need inspiration for easy, seasonal fueling? Here are a few ideas:

• Pre-run: smoothie with spinach, banana, a scoop of protein powder, and almond milk.

• Post-run: Grilled asparagus and chicken over a bed of arugula with lemon vinaigrette.

• Trail snack: Fresh strawberries with a handful of mixed nuts and dark chocolate for a sweet and salty energy boost.

• Dinner: Roasted radishes and carrots with quinoa and a sprinkle of fresh parsley with grilled salmon on top (don't forget your omega-3s!!)

Though eating a variety is important all the time, when there is an abundance of fruits and vegetables at the ready, it makes it even easier!

Here's a bonus recipe for a refreshing mint lemonade with electrolytes to add to your daily routine to enhance water absorption and replenish lost electrolytes from extra sweating!

Ingredients:

6 Lemons, (1 with peel on)

1 cup Ice

¼ cup Fresh mint leaves

1½ cups Coconut water

2 cups Water

½ cup Honey

Pinch of salt

Directions:

• Peel 5 lemons and place them in a high-speed blender.

• Wash and scrub 1 lemon very well (keep the peel on) and add it to the blender.

• Add ice, mint leaves, coconut water, water, honey, and a pinch of salt.

• Blend on high speed for 1–2 minutes until smooth and frothy. Pour over ice and serve immediately.

  

  Seasonal Mint Lemonade with Electrolytes

Ready to Take Seasonal Eating Further?

If you’re ready to dive deeper into how seasonal eating can level up your trail running (and your overall health), we’ve got you covered. Download our free Seasonal Eating E-Book here for recipes, grocery lists, and tips to make seasonal eating second nature.

Because when your nutrition matches the rhythm of the season, you don't just run better—you feel better, too.

Happy trails Snowbeasts!