Every athlete knows the importance of proper nutrition, but for ultra runners, it is a crucial element that can make or break their performance. Ultra running involves not only endurance but also the ability to maintain energy levels for extended periods—sometimes spanning hours or even days. This means that ultra runners must be highly strategic about their caloric intake, carbohydrate intake, hydration, and nutrient balance. The challenge lies in finding the right balance of calories, macronutrients, and hydration, which varies from person to person based on factors like body weight, metabolic rate, running pace, and terrain.
In this article, we’ll explore the nutritional needs of ultra runners, including how to fuel during races, what types of food work best, and how to plan your hydration strategy for optimal performance.
Understanding Ultra Marathon Nutrition
For shorter races like 5Ks or even marathons, athletes may only need minimal in-race nutrition, such as a sports drink or a gel. However, ultra races, which range from 50 kilometers to over 100 miles, require a completely different approach. These long-distance events often take place over challenging terrain, making it essential for ultra marathon runners to fuel correctly to prevent fatigue and muscle failure. Unlike shorter races, where glycogen stores are often enough to sustain energy levels, ultra runners must continuously replenish calories to maintain peak performance.
Key Factors in Ultra Running Nutrition:
Caloric needs: Ultra runners can burn thousands of calories during a race, and the average runner burns about 100 calories per mile. Depending on the race’s length and difficulty, this can add up to tens of thousands of calories over the course of the event. Proper nutrition strategies, especially during endurance exercise, are crucial to prevent energy depletion and ensure optimal performance.
Macronutrient balance: While carbohydrates provide the most immediate source of energy, proteins and fats are equally important for maintaining muscle function and satiety over long distances.
Hydration and electrolyte balance: Proper hydration is about more than just drinking water; it also involves replacing lost electrolytes like sodium, potassium, and magnesium to prevent cramps and maintain muscle function.
Energy and Macronutrient Demands
Ultra running is a demanding sport that requires a significant amount of energy to sustain performance over extended periods. The energy demands of ultra running are influenced by various factors, including the distance, intensity, and terrain of the event, as well as the individual runner’s body weight, training level, and nutrition strategy. Meeting these energy demands is crucial for optimal performance and endurance.
Carbohydrates are the primary source of energy for ultra running. Runners should aim to consume 2-3 grams of carbohydrates per kilogram of body weight per hour during exercise. This helps maintain glycogen stores and provides a steady stream of energy. Quick-absorbing sources like gels, energy chews, and simple carbohydrates such as fruit or candy are popular choices among ultra runners.
Protein is essential for muscle repair and recovery, making it a key component of an ultra runner’s nutrition strategy. Consuming 10-20 grams of protein per hour during exercise can help sustain muscle function and prevent muscle breakdown. Many runners opt for protein-rich snacks like sandwiches or trail mix, which also provide fats for sustained energy.
Fats, while slower-burning, are crucial for long-term endurance. Foods like nuts, peanut butter, and avocado offer the necessary fats to keep runners fueled over the long haul. In addition to macronutrients, ultra runners also need essential vitamins and minerals, including electrolytes like sodium, potassium, and magnesium, as well as vitamins C and E, and iron, to support optimal performance.
Caloric Intake for Ultra Runners
To sustain energy levels during an ultra race, runners typically need to consume between 200 and 300 calories per hour, though this number may vary depending on individual needs and the demands of intense training. Finding the right combination of carbohydrates, proteins, and fats is a highly personalized process that each runner must experiment with during training.
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Carbohydrates: As the body’s quickest source of energy, carbohydrates are essential for maintaining performance during long races. Many ultra runners rely on quick-absorbing sources like gels, energy chews, or simple carbohydrates like fruit or candy.
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Proteins: Protein is important for muscle repair and endurance, making it a key macronutrient for ultra runners. Some runners prefer more substantial sources of protein, such as sandwiches or trail mix, which offer a balance of protein and fats.
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Fats: While fats provide a slower-burning source of energy, they are crucial for sustained endurance during ultra races. Foods like nuts, peanut butter, or even avocado can provide the necessary fats to keep runners fueled over the long haul.
Aid Station Offerings
Ultra race aid stations are typically stocked with a variety of foods to cater to different nutritional needs, similar to what athletes might consume before, during, and after training sessions. Runners might find a wide range of snacks, including:
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Simple carbs: Fruit, candy, cookies, and chips for quick energy.
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Proteins: Peanuts, trail mix, and sandwiches to sustain muscle function.
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Salty snacks: Pretzels, broth, and chips to help with electrolyte replenishment.
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Comfort foods: In colder weather or more challenging races, you may even find mashed potatoes, soup, or warm drinks for a comforting energy boost.
Drop Bags for Personalized Nutrition
Many ultra runners prefer to pack their own nutrition in drop bags, which can be placed at various points along the race route. These bags allow runners to access specific foods and supplements that they know work best for them. Incorporating personalized nutrition tips, such as choosing the right energy bar, electrolyte drink, or home-prepared food, can enhance performance. Drop bags provide consistency and peace of mind during a race.
Hydration and Electrolytes
Staying hydrated during an ultra race is about more than just drinking water. Runners need to maintain a balance of fluids and electrolytes to keep their muscles working optimally and prevent cramps or other complications. Electrolytes like sodium, potassium, and magnesium are crucial for proper muscle and nerve function, and imbalances can lead to issues like cramping, dizziness, or even more serious conditions like hyponatremia.
Hydration Strategy
Each runner’s hydration needs depend on factors like race conditions, body size, and sweat rate. As a general guideline:
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During the race: Aim to drink 16-32 ounces of fluid per hour, adjusting based on heat, humidity, and effort level. Sports drinks or electrolyte supplements can help maintain the balance of sodium and other key minerals.
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Daily hydration: Outside of race days, ultra runners should drink 1-2 liters of fluid per day to maintain optimal hydration. Monitoring the color of your urine is a simple way to check your hydration status; light-colored or clear urine generally indicates proper hydration.
Pre-Race Preparation
Proper pre-race preparation is essential for ultra runners to ensure optimal performance and minimize the risk of injury or illness. This involves developing a personalized nutrition plan that takes into account the individual runner’s energy needs, dietary preferences, and digestive tolerance.
In the days leading up to the event, focus on carbohydrate loading to maximize glycogen stores. This involves consuming a high-carbohydrate diet, including foods such as pasta, rice, and whole grain bread, and aiming to consume 7-10 grams of carbohydrates per kilogram of body weight per day. Carbohydrate loading helps ensure that your muscles are fully stocked with glycogen, providing a readily available energy source during the race.
Hydration and electrolyte replenishment are equally important. Drink plenty of water and electrolyte-rich fluids, such as sports drinks, to ensure that your body is properly hydrated and electrolyte levels are maintained. This helps prevent dehydration and electrolyte imbalances, which can lead to cramps and other performance issues.
Proper Fueling for Ultra Running
Proper fueling is essential for ultra running, and runners should aim to consume a balanced diet that includes a mix of carbohydrates, protein, and fat. Carbohydrates should be the primary source of energy, and runners should aim to consume 2-3 grams of carbohydrates per kilogram of body weight per hour during exercise. This helps maintain energy levels and supports sustained performance.
In addition to carbohydrates, ultra runners should also consume protein and fat to support muscle repair and recovery. Protein should be consumed in amounts of 10-20 grams per hour during exercise, and fat should be consumed in amounts of 10-20 grams per hour during exercise. This balanced approach ensures that your body has the necessary nutrients to keep going over long distances.
Hydration and electrolyte replenishment are also critical. Aim to drink 16-32 ounces of fluid per hour during exercise, adjusting based on heat, humidity, and effort level. Electrolyte-rich fluids, such as sports drinks, can help replenish electrolyte levels and support optimal performance. This helps prevent dehydration and maintains muscle function.
Training Your Nutrition Strategy
The months leading up to an ultra race are the perfect time to experiment with different foods, hydration strategies, and timing as part of your ultra marathon nutrition. Every runner’s body responds differently to various types of food, and it’s essential to find out what works best for you before race day.
Testing Different Foods
Use your long training runs to test various foods and drinks. Some runners find that energy gels and chews provide a steady stream of carbohydrates, while others prefer whole foods like fruit, nuts, and sandwiches. Pay attention to how different foods affect your energy levels and whether they cause any gastrointestinal discomfort.
Adjusting for Race Conditions
Environmental factors like heat, humidity, and altitude can all affect how your body processes food and hydration. For example, warmer conditions might require lighter, easier-to-digest foods, while cooler races may allow for more substantial meals. Adapting your nutrition strategy to the specific demands of your race is critical for success.
Race Day Logistics
On race day, ultra runners should focus on executing their nutrition plan and staying hydrated. This involves consuming a balanced diet that includes a mix of carbohydrates, protein, and fat, and drinking plenty of water and electrolyte-rich fluids. Proper planning and execution can make a significant difference in your performance.
Aim to consume food and fluids at regular intervals, such as every 30-60 minutes, to maintain energy levels and support optimal performance. Aid stations provide a convenient opportunity to refuel and rehydrate. Take advantage of the variety of snacks available, including simple carbs, proteins, and salty snacks, to keep your energy levels stable.
In addition to food and fluids, focus on electrolyte replenishment. Consume electrolyte-rich fluids, such as sports drinks, at regular intervals to maintain electrolyte balance and support muscle function. This helps prevent cramps and other performance issues, ensuring that you can keep going strong throughout the race.
Fueling and Hydration on Race Day
On race day, ultra runners should prioritize fueling and hydration to support optimal performance. This involves consuming a balanced diet that includes a mix of carbohydrates, protein, and fat, and drinking plenty of water and electrolyte-rich fluids. Proper fueling and hydration are key to maintaining energy levels and preventing fatigue.
Aim to consume food and fluids at regular intervals, such as every 30-60 minutes, to maintain energy levels and support optimal performance. Aid stations provide a convenient opportunity to refuel and rehydrate. Make sure to consume a mix of carbohydrates, protein, and fat at each aid station to keep your energy levels stable.
In addition to food and fluids, focus on electrolyte replenishment. Consume electrolyte-rich fluids, such as sports drinks, at regular intervals to maintain electrolyte balance and support muscle function. Aim to drink 16-32 ounces of fluid per hour during exercise, adjusting based on heat, humidity, and effort level. This helps prevent dehydration and maintains muscle function, ensuring that you can perform at your best throughout the race.
Recovery Nutrition
Post-race nutrition is just as important as fueling during the race itself. After an ultra marathon, your body is in need of both immediate energy replenishment and long-term recovery nutrients. Within 30-60 minutes of finishing the race, aim to consume:
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Carbohydrates: To replenish glycogen stores.
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Protein: To aid in muscle repair and recovery.
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Electrolytes: To restore balance and prevent cramping.
This immediate recovery meal can be followed by more balanced meals throughout the day to continue the recovery process.
Conclusion
Nutrition for ultra runners is an art that requires careful planning, experimentation, and adjustment. While the general principles of calorie intake, hydration, and macronutrient balance apply to all endurance athletes, each runner’s body is unique. What works for one athlete may not work for another, which is why personalized nutrition strategies are essential.
By using your training period to dial in your nutrition plan, you’ll be well-prepared for race day. Whether you rely on aid station offerings, pack your own drop bags, or experiment with different hydration strategies, finding the right balance of fuel and fluids is key to your success as an ultra runner.
As you prepare for your next ultra marathon, remember that nutrition is as important as your training runs. A well-fueled body will carry you through the race and help you achieve your best performance. Happy running!
