Increasing your energy and endurance is going to start with cleaner eating, hypertrophy & HIIT workouts, and extended release supplements and supplements to refuel your body at all times.
You still need to pay attention to what your calorie intake should be and how many calories you might burn on the trail. To get an idea of what you need food and supplement wise you need to understand your BMR (Basic Metabolic Rate), which is how many calories you burn just to stay alive before daily activities and workouts. We have the basic formula below. Add calories based on activity level and then understand that you will want to be in a calorie surplus of 0-200 calories per day. From there you need to arrange your protein intake to be around 1g per pound of your Goal body weight. You will want to keep your carb intake around 50% of your total daily calorie intake and keep the sugar calories low unless on the trail when you just need to eat and eat and eat.
Female BMR + 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
Protein and carb calories equal 4 calories per 1 gram and fat equals 9 calories per gram. Not sure how many calories you need to have on the trail? Check out the article at the bottom of the page for a detailed look at how to calculate that.
At the bottom of the page you’ll find alternative products based on common nutritional restrictions we often see.