Ultra Marathon Nutrition: A Comprehensive Guide

A Guide to Ultra Marathon Nutrition

Ultra marathons push the limits of human endurance, presenting unique challenges that extend well beyond the demands of shorter races. For ultra runners, success on race day is as much about strategic nutrition planning as it is about physical preparation and mental toughness. When you’re getting ready for an ultra marathon, it’s not just about eating enough, it’s about eating the right foods, in the right amounts, and at precisely the right times to sustain energy levels, optimize performance, and quicken recovery.

This post will give you a detailed look into the dietary strategies that can help ultra-marathon runners maintain their energy, manage their fluid intake, and ultimately cross the finish line feeling strong. Whether you're preparing for your first ultra event or looking to improve your race day nutrition plan, understanding how to fuel your body effectively is crucial.

A Closer Look at Nutrition Needs for Ultra Marathons

Ultra marathons demand a substantial amount of energy and endurance, which necessitates a comprehensive understanding of nutritional needs. The foundation of an ultra marathon nutrition plan revolves around carbohydrates, proteins, and fats, but the emphasis is heavily on carbohydrates due to their role in maintaining high energy levels during long durations of physical exertion.

• Carbohydrates as a primary source of energy: Carbohydrates are the primary fuel source for endurance athletes, especially during prolonged activities. The body stores carbohydrates as glycogen in muscles and the liver, which it uses for energy during endurance events. For ultra-marathon runners, maintaining a high carbohydrate intake is crucial to prevent glycogen depletion, which can lead to fatigue and impaired performance. The recommended carbohydrate intake can range from 30 to 60 grams per hour, depending on the intensity and duration of the race.

• Protein and fat intake: While less emphasized, proteins and fats still play vital roles. Protein is essential for the repair and recovery of muscle tissues, whereas fats provide a dense source of calories and are utilized as a secondary energy source, especially after carbohydrate stores are depleted. An ultra runner's diet should include moderate amounts of protein to support muscle repair and a higher intake of healthy fats to sustain energy once carbohydrate stores are low.

• Caloric intake needs: The caloric intake of an ultra runner can be significantly higher than that of a non-athlete. It is not uncommon for ultra-marathoners to consume between 2,500 to 5,000 calories per day, depending on their gender, size, and training regimen. During the race, athletes may need to consume around 200-300 calories per hour to meet their energy demands.

• Fluid intake and electrolytes: Maintaining hydration is another critical aspect of nutrition for ultra marathons. Fluid intake needs to be balanced with electrolyte consumption to prevent both dehydration and hyponatremia (low blood sodium levels). Ultra runners need to plan their fluid intake strategy carefully, considering factors like sweat rates and the climate they will be competing in.

Pre-Race Nutrition Strategies

Proper nutrition in the days leading up to an ultra marathon is crucial for maximizing performance on race day. Carbohydrate loading and meal planning are essential strategies that help ensure runners start the race with optimal energy reserves.

Carb loading

The practice of carbohydrate loading is designed to maximize the storage of glycogen in muscles. For ultra marathon nutrition purposes, this process typically begins three to four days before the event. 

During this period, athletes should increase their carbohydrate intake to about 8-10 grams per kilogram of body weight. Foods high in carbohydrates and low in fiber are preferred to minimize the risk of gastrointestinal issues. Examples include white bread, pasta, rice, and potatoes.

Meal planning

In the days leading up to the race, meals should be planned to ensure they are high in carbohydrates, moderate in protein and low in fats. Fats can slow digestion, which might be less ideal just before a race. The last big meal should be eaten at least three hours before the race to allow for digestion. Smaller, carb-rich snacks can be consumed closer to race time if needed.

• Breakfast ideas: Oatmeal with honey and bananas or a bagel with a small amount of peanut butter.

• Lunch ideas: A turkey sandwich on white bread with a side of pasta salad.

• Dinner ideas: Chicken with rice and cooked vegetables or a large serving of pasta with a light sauce.

Hydration

Leading up to the race, hydration should also be a focus. Drinking plenty of water in the days before the race ensures that runners begin well-hydrated. Avoiding alcohol and reducing caffeine intake can also help maintain optimal hydration levels.

Race Day Nutrition

Once race day finally rolls around, ensuring proper nutrition remains vital for ultra-marathon success. It can make the difference between a strong finish and a struggle to reach the finish line. Given the length and intensity of an ultra marathon, runners need a continuous supply of calories and fluids to maintain optimal performance throughout the race. That said, it can be a substantial challenge to maintain the nutrition and hydration needed to succeed.

During an ultra marathon, runners should aim to consume approximately 200-300 calories per hour. This intake helps maintain energy levels and prevent the depletion of glycogen stores. Sources of these calories are primarily carbohydrates, with a focus on both complex and simple sugars for immediate and sustained energy. However, with a total energy expenditure for the race that can exceed 10,000 calories, a blend of all options is typically needed. 

Common foods & supplements to consider

• Energy gels and bars: These are popular for their convenience and quick absorption. They provide a rapid source of energy and are easy to carry.

• Real food options: Many ultra runners prefer real food for longer races, as it can be more satisfying and less likely to cause stomach issues. Common foods include peanut butter sandwiches, bananas, sweet potatoes, and energy bars. Chris Bumstead, a noted figure in fitness, often emphasizes the importance of balancing packaged supplements with real food to maintain stomach comfort and overall health.

• Sports drinks: These are crucial not only for energy but also for maintaining electrolyte balance. A good sports drink can provide both the necessary carbohydrates and electrolytes in one convenient form.

Race day execution

Begin consuming calories and fluids early in the race to stay ahead of hunger and dehydration. As the day progresses, keep track of how you feel and adjust your intake accordingly. If energy levels begin to wane, increase your caloric intake slightly. If stomach issues arise, adjust the type and timing of food.

Hydration Management During the Race

Effective hydration management is crucial during an ultra-marathon to prevent both dehydration and overhydration. 

Ultra runners should aim to consume between 500-750 mL of fluids per hour, adjusting based on individual sweat rates and environmental conditions. This involves a combination of water and electrolyte-rich supplements to maintain fluid balance and prevent electrolyte imbalances. 

A personalized sweat test can help determine specific fluid needs by assessing sweat loss under conditions similar to those expected on race day. Drinking small amounts frequently, rather than large volumes at once, promotes better absorption and maintains hydration. 

Runners should continually monitor their body’s responses, adjusting fluid intake based on signs like thirst, dry mouth, or nausea. Immediate post-race rehydration with electrolytes and carbohydrates helps replenish depleted stores and kick-start recovery.

Recovery Nutrition Post-Race

After completing an ultra marathon, effective recovery nutrition is essential to repair muscle tissue and replenish energy stores quickly. Consuming a mix of carbohydrates and proteins soon after finishing maximizes recovery; carbohydrates restore glycogen levels, while proteins aid in muscle repair. Ideal recovery foods include protein-rich smoothies and real foods like peanut butter sandwiches or yogurt with granola.

Products like the Recovery Bundle from Raw Nutrition help significantly enhance recovery by providing the highest quality carbohydrates and electrolytes, essential amino, and sleep cycle optimization supplements you need to give your body the environment and essential components it needs for rapid and effective recovery.

Aim to consume these nutrients within the first 30 to 60 minutes post-race to take advantage of the body’s peak recovery capabilities, followed by regular, balanced meals over the next 24 to 48 hours to sustain the recovery process.

Common Challenges and Solutions

Here are some common nutritional challenges faced by ultra-marathon runners during races, along with practical, actionable solutions. 

• Gastrointestinal issues: Many runners experience stomach upset from high-sugar gels and bars. Opting for real food options with complex carbohydrates, like sweet potatoes or oat-based energy bars, can help stabilize digestion.

• Maintaining energy levels: To avoid energy dips, consume a steady intake of carbohydrates, around 30-60 grams per hour, throughout the race. Slow-release energy sources like peanut butter sandwiches or bananas can provide sustained fuel.

• Dehydration: Balancing water and electrolyte intake is crucial. Use a hydration pack for easy access to fluids and drink small, frequent sips to maintain hydration without overwhelming the stomach.

• Electrolyte imbalance: Supplementing with electrolyte tablets or adding salt packets to water can help maintain electrolyte levels, especially during hotter conditions or longer races.

Wrapping Up

Navigating nutrition for an ultra marathon involves a careful balance of energy intake, hydration, and recovery strategies. From preparing for race day with adequate carbohydrate loading to managing in-race fueling and post-race recovery, each aspect plays a pivotal role in not just finishing an ultra marathon but recovering effectively afterward.

Remember, while these recommendations serve as a general guide, individual needs can vary based on factors such as personal metabolic rate, sweat rates, and dietary preferences. Therefore, each ultra-athlete needs to tailor these strategies to their specific circumstances, possibly with the help of a sports nutritionist.

The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.