When it comes to long-distance running, especially ultra distance events, nutrition plays a crucial role in determining performance and endurance. For ultra marathon runners—those pushing beyond the 26.2-mile marathon distance—nutrition becomes not just important, but essential for survival. The food you eat is the fuel that powers your body through grueling hours of exertion, providing the energy and stamina needed to complete races that can last for up to 30 hours or more. Without a well-planned nutrition strategy, even the most physically prepared runners will find themselves running on empty.
While marathon runners often figure out their fueling strategies during training, pushing beyond the marathon distance into ultra marathons requires a different, more complex approach to nutrition. The longer the race, the more critical it becomes to consume the right balance of calories, electrolytes, and hydration to sustain energy levels and mental clarity.
What Defines an Ultra Marathon?
An ultra marathon is any race distance that exceeds the traditional 26.2 miles of a marathon. Popular ultra distances include the 50K (31 miles), 50-mile races, 100K (62 miles), and the challenging 100-mile races, but distances can vary. Some races even stretch over multiple days, further complicating the nutritional demands. The longer the race, the more crucial it is to maintain steady energy levels through nutrition, making proper fueling an integral part of every ultra runner’s training plan.
Caloric Expenditure in Ultra Running
During ultra marathons, runners burn a significant number of calories. On average, the body expends around 100 calories per mile, though this figure can vary depending on several factors including the runner’s speed, terrain, body weight, level of fitness, elevation gain, and environmental conditions such as heat or cold. Ultra marathons often take place in challenging environments, from mountainous trails to deserts, adding to the complexity of managing calorie needs.
For example, a 100-mile race could burn upwards of 10,000 calories or more, far exceeding what the body can store in glycogen reserves. This makes consistent caloric intake throughout the race essential to prevent the body from depleting its energy stores too early. Without a well-designed nutrition plan, runners risk hitting “the wall” or bonking—a sudden depletion of energy caused by low glycogen levels.
Fueling Strategies for Ultra Marathons
The primary challenge in ultra marathon nutrition is finding the right balance of calorie intake that your body can process efficiently while running. Most ultra runners aim to consume between 200 to 400 calories per hour, depending on their individual needs and metabolic rate. However, this is easier said than done. Consuming calories while in motion, especially over such long distances, is not only difficult but can cause digestive issues if the runner is not careful.
In traditional marathons, many runners rely on energy gels, sports drinks, and carbohydrate-rich foods to fuel their race. While these quick-energy sources can also be useful in ultra marathons, they alone are often not enough. Over the course of many hours (or even days), the body craves variety and more substantial nourishment. Ultra runners typically incorporate a mix of easily digestible carbohydrates, fats, and proteins to keep their energy levels consistent and to prevent palate fatigue.
Common Foods at Ultra Marathon Aid Stations
One of the key differences between road marathons and ultra marathons is the array of food options available at aid stations. Ultra marathon aid stations are stocked with a diverse selection of calorie-dense, high-energy foods designed to provide quick fuel and satisfy the unique cravings that come with hours of running. These foods often include:
-
High-calorie snacks: Chips, pretzels, candy, and cookies for fast carbohydrates and salt replenishment.
-
Real food options: Sandwiches, quesadillas, pizza, and hamburgers, which provide more substantial energy from fats and proteins.
-
Fruits: Bananas, oranges, and watermelon offer hydration along with natural sugars and potassium.
-
Energy bars and gels: These provide a quick, easily digestible source of carbohydrates and are a staple for many ultra runners.
-
Hydration options: Soda, sports drinks, and electrolyte mixes help replace lost fluids and electrolytes, essential for preventing cramps and maintaining muscle function over long distances.
The goal at aid stations is to give runners an array of calorie-dense, easily digestible foods that can be consumed quickly, providing the energy needed to keep moving without feeling overly full or bloated. The availability of real food is especially important during longer races, as it helps to balance blood sugar levels and provides a mental boost during tough stretches of the race.
Personalized Nutrition Through Drop Bags
Many ultra marathoners also make use of drop bags—personalized bags of food, gear, and other supplies that can be placed at designated aid stations along the race course. These bags allow runners to access their favorite or specially selected foods, ensuring they can stick to their preferred fueling strategy even if aid stations don’t have what they need.
During training, ultra runners experiment with different types of food to determine what works best for them. These foods can range from homemade energy bars and sandwiches to pre-packaged snacks like trail mix, candy, or even savory options like soup or rice balls. The ability to have personalized nutrition on hand at multiple points during the race can make a significant difference in performance, especially for those with specific dietary needs or sensitive stomachs.
Hydration and Electrolyte Balance
Staying hydrated during an ultra marathon is as important as fueling with calories. The body loses fluids and electrolytes through sweat, especially during long periods of exertion in hot or humid conditions. Failing to replace these essential elements can lead to dehydration, cramping, and a dangerous condition known as hyponatremia, where the body’s sodium levels become too diluted due to overhydration without proper electrolyte replacement.
The general recommendation is to drink to thirst—listening to your body’s natural signals—but it’s also important to plan for electrolyte intake. Most runners use a combination of water, electrolyte drinks, and electrolyte capsules or tablets to maintain the balance of sodium, potassium, magnesium, and other vital electrolytes. Regular hydration combined with consistent electrolyte intake helps keep muscles functioning and prevents issues like cramping or fatigue.
Managing Gastrointestinal (GI) Issues
One of the most common challenges ultra runners face is gastrointestinal (GI) distress. Hours of running, combined with the need to consume large amounts of food and liquid, can place significant strain on the digestive system. Stomach discomfort, bloating, nausea, and even vomiting can derail a runner’s race if not managed properly.
To avoid GI issues, it’s essential to practice your nutrition plan during long training runs, testing different foods and drinks to determine what your stomach can handle. Some runners find success with simple, bland foods like white bread or boiled potatoes, while others might thrive on more complex options like rice balls or nut butters. Additionally, pacing plays a critical role—running too fast can divert blood away from the digestive system, making it harder to process food.
Timing Your Nutrition: Don’t Wait Until You’re Hungry
One of the biggest mistakes ultra runners make is waiting too long to eat. Once you start feeling hungry or fatigued, it’s often too late—your body’s glycogen stores are already depleted. The key to ultra marathon nutrition is proactive fueling, meaning you need to eat and drink on a consistent schedule, starting early in the race. Ideally, runners should aim to consume calories every 30 to 45 minutes, even if they don’t feel hungry.
Eating early and often helps prevent energy crashes and ensures that you stay ahead of your caloric needs. By the time you feel low on energy, it can be difficult to catch up, so maintaining a steady intake of fuel is crucial to lasting the distance.
Bridging the Gap Between Marathon and Ultra Marathon Nutrition
Transitioning from marathon distances to ultra marathons requires a shift in mindset when it comes to nutrition. The principles remain the same—fuel consistently, hydrate properly, and balance your electrolytes—but the scale is much larger, and the challenges more complex. Planning your nutrition strategy in advance, and practicing it during your training, is key to success.
Remember, ultra marathon nutrition is highly individualized. What works for one runner might not work for another. The only way to discover the best fueling strategy for you is through trial and error during your training. Use your long runs to test various foods, drinks, and timing strategies so that by race day, you have a solid nutrition plan in place that you trust.
Final Tips for Ultra Marathon Nutrition Success:
-
Plan Ahead: Have a clear nutrition plan for race day, and pack your drop bags with foods and drinks you’ve practiced with during training.
-
Fuel Early and Often: Start consuming calories early in the race and aim for 200-400 calories per hour. Don’t wait until you feel hungry or fatigued.
-
Hydrate Consistently: Drink to thirst and replenish electrolytes regularly to maintain fluid and salt balance.
-
Avoid New Foods on Race Day: Stick to familiar foods to avoid GI distress. Race day is not the time to experiment.
-
Adapt to the Course: Take into account the race’s terrain, climate, and elevation when planning your nutrition. You may need to adjust your intake based on environmental factors.
With thoughtful preparation, a tested nutrition plan, and the flexibility to adapt to race conditions, ultra runners can achieve their goals while maintaining energy and endurance. Eat well, stay fueled, and enjoy the challenge of ultra marathon running!
Understanding Marathon Distances
The marathon distance, a standardized 42.195 kilometers (26.2 miles), stands as one of the most iconic and challenging endurance events in the world. For many marathon runners, the journey to the finish line is not just a physical challenge but also a mental and emotional one. Training for a marathon requires months of dedication, with runners gradually building up their endurance and stamina to tackle the marathon distance. Whether it’s the New York City Marathon, the Boston Marathon, or any other major event, the preparation involves meticulous planning, consistent training, and a well-thought-out nutrition strategy. Many marathon runners find that the discipline and resilience developed during their training are just as crucial as their physical fitness when it comes to crossing the finish line.
Introduction to Ultra Distances
Ultra distances refer to any running event that exceeds the traditional marathon distance of 42.195 kilometers (26.2 miles). These races can range from 50 kilometers (31 miles) to 100 kilometers (62 miles) or even longer, and they can take place on a variety of terrains, including roads, trails, and tracks. Ultra running demands a unique set of skills, including exceptional endurance, stamina, and mental toughness. For experienced marathoners looking to push their limits, transitioning to ultra distances offers a new and exciting challenge. The longer distance and varied terrain require runners to adapt their training and nutrition strategies, making ultra running a test of both physical and mental fortitude.
Key Nutrition Differences
When it comes to nutrition, ultra runners need a different approach compared to marathon runners. The extended duration and increased physical demands of ultra distances mean that ultra runners must consume more calories, carbohydrates, and electrolytes to sustain their performance. Key nutrition differences include:
-
Increased carbohydrate intake: To maintain energy levels over longer periods, ultra runners need a higher intake of carbohydrates.
-
Higher electrolyte intake: Preventing dehydration and electrolyte imbalances is crucial, requiring a greater focus on replenishing electrolytes.
-
More frequent fueling: Ultra runners must fuel more often to keep their energy levels stable throughout the race.
-
Enhanced hydration management: Proper hydration and electrolyte balance are essential to avoid issues like cramping and fatigue.
Carbohydrate Intake
Carbohydrate intake is a cornerstone of ultra running nutrition, providing the primary source of energy for the body. Ultra runners should aim to consume 30-60 grams of carbohydrates per hour, depending on the intensity and duration of the event. This can be achieved through a combination of sports drinks, energy gels, and whole foods like fruits and nuts. The goal is to maintain a steady supply of energy, preventing the depletion of glycogen stores and avoiding the dreaded “bonk” or energy crash. By carefully planning their carbohydrate intake, ultra runners can ensure they have the fuel needed to sustain their performance over the long haul.
Hydration and Electrolyte Management
Hydration and electrolyte management are critical components of ultra running. Ultra runners should aim to drink 16-20 ounces of fluid per hour, adjusting for temperature and humidity. Replenishing electrolytes, such as sodium, potassium, and magnesium, is equally important to prevent dehydration and maintain muscle function. This can be done through sports drinks, electrolyte tablets, or whole foods like bananas and dates. By staying on top of their hydration and electrolyte needs, ultra runners can avoid common issues like cramping and fatigue, ensuring they remain strong and focused throughout the race.
