VIETNAMESE MENU: FUELING VIETNAMESE TRAIL RUNNERS TO CONQUER ANY COURSE

In trail running, energy foods play a crucial role in determining a runner’s endurance, physical condition, and overall performance. In Vietnam, building a Vietnamese nutrition menu with familiar foods such as rice, bread, sweet potatoes, bananas, sticky rice, or boiled eggs is not only a budget-friendly choice but also a scientifically sound strategy optimized for the Vietnamese physique.

Vietnam MTB Series will analyze the unexpected advantages of these familiar dishes in your journey to conquer the trails.

Why Vietnamese runners should have a Vietnamese nutrition plan for trail running

1. Familiar foods rooted in culture and daily life help stabilize digestion and mindset during competition

Many studies have shown that culinary culture is not just a matter of habit, it’s also a biological factor that influences how our bodies absorb nutrients.

For Vietnamese people, whose heritage is deeply tied to rice civilization for thousands of years, the digestive system has naturally adapted to process starches derived from rice with high efficiency.

During long-distance races, especially under harsh conditions, the stomach often contracts and becomes sensitive. Eating familiar Vietnamese foods such as rice balls with sesame salt, bánh chưng, or boiled sweet potatoes can significantly reduce this risk. The body’s enzymes particularly amylase are “programmed” to break down complex carbohydrates from rice and tubers more effectively and gently than from industrial or foreign carbohydrate sources.

Many Vietnamese athletes competing in long-distance trail events, such as the Dalat Ultra Trail, often opt for traditional foods like rice balls with sesame salt, boiled sweet potato, or bread and eggs for their fueling strategy.

These items are easily digestible, less likely to cause gastric upset, and deliver long-lasting energy thanks to their complex carbohydrate. More significantly, as these are staple foods from a young age, the body is already accustomed to their absorption and reaction, allowing runners to maintain mental stability and lower the risk of abdominal pain during multi-day or extreme conditions races.

2. Rooted in local conditions and dietary customs, the Vietnamese menu serves as effective yet cost-efficient fueling strategy

Economic viability, local availability, ease of preparation, and practicality are critical factors prioritized by ultra trail runners when planning their nutrition.

While an imported energy gel comes at a high cost, native Vietnamese complex carbohydrate sources are incredibly budget-friendly and readily accessible (or easily self-prepared) in large quantities for both training and competition phases. This convenience alleviates runners' concerns about potential energy supply shortages.

Furthermore, having grown up with a diverse culinary background, athletes possess the flexibility to adapt their food choices and flavors according to different race stages and individual dietary preferences.

For instance, those living in the Central coastal regions of Vietnam often consume diets rich in seafood and robustly spiced dishes. Northern cuisine is renowned for its mild flavors, utilizing ingredients like river fish, local vegetables, and free-range poultry. Conversely, people in the South, living in year-round hot and humid climates, tend to favor mildly sweet dishes and tropical fruits that offer quick energy and cooling effects.

Vietnamese Menu: Carbohydrate, Fat, and Protein Sources for Trail Running

At the 'Lên rừng xuống biển' workshop, Sports Nutrition Coach Luan Do shared practical insights on fueling strategies for trail runners. According to him, a clear understanding of one's palate and race goal is the foundation for building an optimal nutrition plan.
For those aiming for speed and a quick finish time, easily absorbed, high-carbohydrate foods are the top choice. Familiar items like boiled sweet potatoes, ripe bananas, or porridge are not only gentle on the stomach but also convert rapidly into energy, preparing the athlete for bursts of speed.

Meanwhile, for ultra-distance runners or those not focused primarily on pace, fat is the ideal 'fuel' for maintaining stable endurance. At moderate intensity, the body prioritizes burning fat for long-lasting energy. In this context, traditional rich-flavored dishes made from sticky rice and mung beans, such as bánh chưng and bánh tét, become a sustained energy source for the journey on the trails. Athletes should only be mindful to consume moderate amounts and avoid running immediately after eating to prevent digestive issues.

Understanding the athletes' desire to 'savor the taste of home on the trails,' Dalat Ultra Trail event provides bánh chưng at checkpoints for longer distances. This allows participants to avoid carrying bulky gear while enjoying a familiar flavor right in the middle of the mountains.

A variety of food is served at Dalat Ultra Trail checkpoint.

Naturally, specialized sports nutrition products remain the recommended choice by nutrition experts for optimizing performance and race efficiency. Nevertheless, pure Vietnamese foods can also become a highly dependable energy source if athletes know how to estimate the intake appropriately based on their physical condition and race goals.

Unlike sports foods, which have clear calorie and carbohydrate indices printed on the packaging, traditional items like sweet potatoes, bananas, rice, or bánh chưng require athletes to actively listen to their bodies and adjust the consumed amount accordingly. This offers an interesting opportunity to both understand one's body better and enjoy familiar flavors while competing.

Suggested Vietnamese Nutrition Menu for Trail Runners

1. Daily Diet

During the training phase, athletes can leverage readily available, low-cost natural food sources to ensure adequate energy supply while managing expenses. Instead of relying solely on specialized energy supplements, opt for compact, portable items like ripe bananas, boiled sweet potatoes, sweet soup, or yogurt. These options are convenient and rich in natural carbohydrates to help sustain endurance.
For main meals, you should focus on building a strong energy foundation with staple dishes like rice, rice vermicelli, porridge, or pho. By combining these with fish, chicken, vegetables, and various beans, you effectively supplement complex carbohydrates, omega-3 fatty acids, minerals, and plant-based protein, promoting efficient muscle recovery and regeneration.

Selection Principle: Prioritize foods low in fat and high in complex starches such as rice, potatoes, and corn to provide stable and long-lasting energy for challenging trail runs.

2. Before the race

Coach Luan Do also shared that the 48-hour period before race day is the 'golden time' for carbohydrate loading. This is when the body most efficiently absorbs and stores glycogen, helping to maintain stable energy throughout the trail run. Athletes should prioritize slow-absorbing carbohydrate sources, such as white rice, brown bread, brown rice, cassava.

With only a few hours left before start, opt for light but energy-dense items like bananas, boiled sweet potatoes, or bread spread with honey or condensed milk. These foods are simple and easily accessible, providing a boost of glycogen without causing heaviness or discomfort during the run.

Simultaneously, it is crucial to avoid unfamiliar, high-fat, high-lactose dairy, or spicy foods to protect the digestive system and keep the body light and ready to conquer the course.

3. On the Course

During the initial stages of the race, when the stomach is functioning optimally and the body has sufficient time for energy conversion, you can opt for more solid and energy-dense foods such as mini bánh chưng, biscuits, or boiled sweet potatoes. These complex carbohydrate sources are excellent for maintaining stable energy throughout the early phase.

As the body starts to fatigue, transition to softer, easily digestible foods like bananas or sweet soup. These options facilitate rapid absorption without causing stomach heaviness or discomfort.

If your race strategy is focused on high speed and continuous running, prioritize taking in liquid energy sources for faster assimilation. Conversely, if you choose a run-walk strategy, you can consume solid foods and walk briefly to aid digestion before accelerating again.

Beyond food, regular intake of water and electrolytes is mandatory, especially in hot and humid conditions. Dehydration or electrolyte depletion not only significantly reduces performance but also leads to fatigue and muscle cramping.

4. After the Race

Upon finishing the race, your body has depleted most of its stored energy (glycogen) and lost significant amounts of water and electrolytes through sweat. Therefore, within the first hour post-race, it is essential to replenish carbohydrates and protein to restore energy, repair muscle tissue, and reduce soreness. Readily available and nutritious Vietnamese options such as bananas, various nuts, chicken, braised fish, or boiled eggs are suitable choices for recovery, naturally aiding in electrolyte restoration.

Thus, adopting a pure Vietnamese diet not only offers familiarity and stability for the digestive system, helping runners maintain psychological steadiness throughout the journey, but also presents a practical, cost-effective, and easy-to-implement solution for all training and competitive trail conditions.

From sticky rice balls and sweet potatoes to bánh chưng and other rustic dishes, the key is to experiment during training, ensure adequate water and electrolyte intake, and listen to your body to find the most suitable nutrition plan. A personalized pure Vietnamese menu will not only help you run further and recover faster but also provide the necessary stability to compete confidently in international races, fueled by the familiar tastes of home.

References:

1. Carey CC, Creedon EM, Molloy F, Lewis M, Leen Smith B, McCarthy EK. Exploring Food Choice Influences in Athletes and Active Populations in Ireland: A Cross-Sectional Study. Curr Dev Nutr. 2025 Feb 19;9(3):104568. doi: 10.1016/j.cdnut.2025.104568. PMID: 40145020; PMCID: PMC11938079.
2. Nemeth, N., Rudnak, I., Ymeri, P., & Fogarassy, C. (2019). The Role of Cultural Factors in Sustainable Food Consumption—An Investigation of the Consumption Habits among International Students in Hungary. Sustainability, 11(11), 3052. https://doi.org/10.3390/su11113052