Jan 11 • Race Nutrition and Hydration
How Should YOU Fuel for an Ultramarathon?
I get asked all the time about what I eat during an Ultra Marathon, so let's chat about my Ultra Running Nutrition,Fueling Tips For Ultramarathons, what I eat and drink during a race. https://youtu.be/0_pQDRuQEyI When eating during an ultra marathon, you can consider a combination of foods that are easy to digest, provide sustained energy, and include carbohydrates, proteins, and fats: Carbohydrates Provide a quick source of energy, and can be digested and used by muscles within 20 minutes. You can try energy gels, chews, sports drinks, bananas, or honey stinger waffles. Proteins and fats Provide sustained energy and micronutrients. You can try nuts, dried fruits, sandwiches, or peanut butter. In races longer than 6 hours, you can try eating 15% of your calories from protein. Easy to digest You can try foods that require little effort from your mouth, like rice pudding, porridge, or sloppy foods. You can also consider hydration and electrolytes, and drink to thirst. Some recommend salt tabs over other electrolyte products. You can also try eating at aid stations, which may have different foods available at different points in the race. In general, you should aim to eat 200–300 calories per hour, or more if you're completing a long, strenuous run.
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How Should YOU Fuel for an Ultramarathon?
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