Standing at the start line of any ultramarathon is a unique experience. Like any ultramarathon, preparing for an ultramarathon requires careful consideration of your nutrition strategy as it is a test of both physical and mental endurance. This article delves into the essential aspects of fueling for ultramarathons, covering what to consume in the days leading up to the race, during the event itself, and for post-race recovery.
Pre-Race Preparation: Fueling Up for Success
In the days leading up to an ultramarathon, your nutrition strategy plays a vital role in ensuring you are adequately prepared. Here are key principles to follow, based on the experiences of runners and expert recommendations:
Carbohydrate Loading: Maximizing Energy Stores
Carbohydrates are your body’s primary energy source during endurance events. In the days leading up to the race, aim to increase your carbohydrate intake to ensure glycogen stores are fully stocked. Incorporate complex carbohydrates such as whole grains, pasta, rice, and potatoes in your meals. Beginning 3 days prior to your race (Wednesday for a Saturday race), aim for a daily intake of around 7-10 grams of carbohydrates per kilogram of bodyweight. Additionally, it can be helpful to lean on liquid carbs for nutrition when carb loading to avoid becoming uncomfortably full.
Hydration: Ensuring Optimal Fluid Balance
Proper hydration is critical not only for the race but also in the days leading up to it. Begin hydrating several days before the race by drinking water regularly. Consider adding electrolytes to your water or incorporating sports drinks to maintain electrolyte balance. Pay attention to the color of your urine; it should be pale yellow, indicating adequate hydration. Fluid volumes of 450-750 mL·h− 1 (~ 150-250 mL every 20 min) are recommended during racing. To minimize the likelihood of hyponatraemia, electrolytes (mainly sodium) may be needed in concentrations greater than that provided by most commercial products (i.e., > 575 mg·L− 1 sodium).
Protein and Fat: Supporting Muscle Repair and Overall Energy
While carbohydrates are the primary focus during race week, don’t neglect the other macronutrients! Protein sources like chicken, fish, tofu, yogurt, and even whey protein powder (if you know you tolerate it well) along with fats like avocado and nuts, provide essential nutrients for muscle repair and overall energy. Protein intakes of ~ 1.6 g·kg− 1·d− 1 are necessary to maintain lean mass and support recovery from training, but amounts up to 2.5 g.kg− 1·d− 1 may be warranted during demanding training when calorie requirements are greater.
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Light Meals: Easing Digestion Before the Race
In the 24 hours before the race, opt for lighter, easily digestible meals to prevent gastrointestinal distress. Foods like oatmeal, bananas, and yogurt are good choices, but stick to the meals you know work best for you! Nothing new on race day (or the day prior to race day)!
Nutrition During the Ultramarathon: Sustaining Energy and Performance
During an ultramarathon, maintaining a consistent intake of calories, fluids, and electrolytes is vital for sustaining energy levels and preventing dehydration and fatigue. Here are the key principles to guide your nutrition plan during the race:
Hydration: Preventing Dehydration and Maintaining Electrolyte Balance
Staying hydrated during the race is paramount and one of the biggest influencers of your performance. Consume fluids regularly, aiming for 16-32 ounces of fluid per hour, adjusting based on weather conditions and your individual needs. Electrolyte drinks can help replace sodium and potassium lost through sweat.
Carbohydrate Intake: Fueling Muscle Function
Maintain a steady intake of carbohydrates during the race. Aim for 60-90 grams of carbohydrates per hour, depending on your intensity and body size. For longer ultras, starting with more solid forms of carbohydrates like gels and chews, then switching to liquid calories, can be beneficial. Plan to consume a variety of tastes and textures to avoid palate fatigue. To attenuate caloric deficits, runners should aim to consume 150-400 Kcal·h− 1 (carbohydrate, 30-50 g·h− 1; protein, 5-10 g·h− 1) from a variety of calorie-dense foods. Consideration must be given to food palatability, individual tolerance, and the increased preference for savory foods in longer races.
Solid Foods: Providing Sustained Energy and Variety
Depending on personal preferences and tolerances, some runners find comfort in consuming solid foods like bars, bananas, sandwiches, noodles, and chips during longer ultras. Experiment with different options during your training to discover what works best for you.
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The Bull’s-Eye Strategy
All the food options you try can be categorized by where they fall on a target. Your bull’s-eye foods are your tried-and-true favorites. If these core foods begin to fail, because you’re tired of eating them, craving more sweetness or saltiness, or craving a different texture, then you can choose foods from the next ring of the target. Beyond this ring are foods that you haven’t tried but that are similar to foods you have tried. For instance, you may know that chocolate chip cookies work for you, but there are only oatmeal cookies in the aid station. Anything beyond this ring is off target altogether. These are the foods you know don’t work for you and foods similar to foods that don’t work for you. Variety is important in your short list of bull’s-eye foods. If you construct this combination correctly, these bull’s-eye foods can be rotated and substituted during any race as needed, according to your target calorie range. After these core foods have been fully vetted, experiment with backup (second-ring) foods. These backup foodstuffs are what you can confidently fall back on when you lose your taste or craving for your bull’s-eye foods. The bull’s-eye strategy is easy to visualize and easy to explain to your support crew.
Post-Race Recovery: Replenishing and Rejuvenating
After finishing the ultramarathon, prioritizing recovery is essential to replenish depleted energy stores, repair muscle damage, and facilitate overall healing. Here are key principles to consider:
Rehydration: Restoring Fluid Balance
After finishing the ultramarathon, prioritize rehydration. Continue drinking fluids to replace lost sweat and electrolytes. Consider beverages with added protein for muscle recovery.
Carbohydrates and Protein: Replenishing Glycogen and Supporting Muscle Repair
Consume a meal with carbohydrates and protein as soon as you can post-race. This helps replenish glycogen stores and supports muscle repair. My personal favorite post-ultra is chocolate milk and pizza. This meal doesn’t need to be perfect, the priority is to get some food in your body!
Snack Options: Providing Easy-to-Digest Nutrients
If you can’t stomach a full meal immediately, opt for easy-to-digest snacks like yogurt, a smoothie, or ice cream.
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Rest and Sleep: Allowing the Body to Heal
Rest and sleep are critical for recovery. Allow your body the time it needs to heal and rejuvenate. Consider gentle stretching, light walks, or foam rolling in the days after your ultramarathon to alleviate muscle soreness.
Additional Considerations for Ultra Marathon Nutrition
Training the Gut
The gut is trainable, just like a muscle. So gut training during the preparation period is absolutely critical. Start with 30 g/h and progress toward the race recommendations of 60-120 g/h using dual fuels to familiarise the gut and ensure tolerance, not just absorption.
Sweet Fatigue
As the race itself progresses, the appeal of sweet flavours rapidly declines, with a shift toward salty and savoury food items. The most successful ultra-athletes do not rely solely on sports nutrition products. Finishers of 100-mile races were shown to consume ~5× more fat than non-finishers-often in the form of cheese, nuts and nut butters, hummus, jerky or savory snacks.
Mental Toughness
In ultra-endurance racing, it is rarely the legs that fatigue first-it’s the mind. Integrate psychological skills training into every ultra-runner’s preparation, including visualization, coping strategies, positive self-talk, and task-focused thinking.
Female-Specific Factors
Female ultra-endurance athletes are not simply smaller versions of their male counterparts. They have unique physiological, hormonal, and nutritional needs that must be considered and addressed.