As a sports dietitian that runs ultramarathons I get asked all the time what I eat for my training and races. Whilst I never mind sharing what I do, the most important consideration is to find out what works for you, remember nutrition is individualised. I have supported many clients in the build up to their events or challenges to have a clear and personalised nutrition strategy. This article is going to focus on nutrition whilst running, but do not forget the importance of day to day as well pre and post running nutrition. So here are my top tips and considerations as to what you should be eating during an ultramarathon.
Golden Rules of Ultramarathon Nutrition
- Eat early - fuel before you need to and keep on top of your hydration.
- Always prioritise carbohydrates.
- Do not try anything new on race day.
Why nutrition matters more for ultramarathons
Ultramarathons are considered anything over the marathon distance (26.2 miles or 42km) - this can be a 50km upwards. They can be a single day, continuous to a multi-day event or challenge.
Despite often being run at a slower pace than a marathon, they will likely go on for longer which means that you still need to prioritise nutrition. A common mistake I often see with clients is that because they are moving at a slower pace, they therefore think nutrition is less important as well, and often leave fuelling too late.
What is the science behind the nutrition recommendations?
When it comes to endurance nutrition - carbohydrates are king. We store energy in the body in the form of glycogen in our muscles and liver – this is why we can get up and move around for a certain period of time without needing to eat.
But have you ever hit the wall or bonked during a race or training? This is because your glycogen stores have diminished and you have not provided your body with the energy (glucose) that it needs for that exercise. This is why it is important to top up your energy stores during prolonged exercise. As ever nutrition is personalised, so what you will tolerate and enjoy may be totally different to the next person, so do not forget this.
The current recommendations for carbohydrate during endurance exercise:
| Length of exercise | Up to 1 hour | 1-2.5 hours | 2.5+ hours |
| Amount of carbohydrate needed | Nil | 30-60g per hour | Up to 90g per hour |
Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27.
Sports Vs Real Foods
There is no one size fits all approach, but generally going for a mix is going to be the best strategy. This is mainly to avoid taste and flavour fatigue; because trust me that gel may taste delicious now but after your 30th they rarely taste so good! But you can fuel solely on sports nutrition (namely gels and chews) but just ensure that you have practiced this for the length of your intended race.
Mixing up textures can be important
Think about something crunchy, smooth, juicy or chewy to help provide the variety your body is craving. For example I like to have sour sweets e.g. fizzy laces, Tangsfastics to mix things up and provide a new flavour. Crunchy items like crisps or Mini Cheddars often work really well as well.
Consider the temperature of food
This can be even more important if it is cold. A warm drink can really perk you up or an ice lolly in the heat. Did you know a Calippo contains the same amount of carbohydrates as an energy gel….? (23g carbohydrate per ice lolly!)
Get your nutrition via drinks
This is a popular option and is most often done using carbohydrate containing drinks. These are produced by many sports nutrition companies; for example Tailwind, Precision Fuel and Hydration, Styrkr to name a few. Doubling up your nutrition and hydration can be a great option, but a word of caution, even choosing a neutral flavour can get boring, so remember to mix it up and I like to advise to always have one soft flask/bottle with just plain water in.
What are the best foods?
The best food is the one that you enjoy and will actually eat! The only way to find this out is to regularly test different options and find what works for you.
There are lots of great options – I made a comprehensive Instagram post with some good alternatives to gels and chews which you may find helpful to save and test out in your training. Think about variety – high carb, salty and savoury options too.
If you are training for a specific event, then I would recommend looking at the race website. Most websites will provide some details about what they will provide at aid stations (if anything) – so use these options to test out in advance, as this will save you carrying as much food for the event. Common aid station options include; sweets (e.g. jelly babies, Haribo, jelly beans), crisps, fruit (e.g. orange slices, watermelon), sandwiches (cheese, ham, jam, peanut butter). A lot of events will partner with a sports nutrition brand and will have their products there, so do try these products in advance if you can.
Don’t forget about ‘mood boosters’ – these are what I like to call comfort foods that you enjoy, and can top up your energy and mood. For me it is fizzy strawberry laces - I have an emergency packet that I keep for that ‘pick me up’; they make me smile, provide a generous helping of carbohydrate and the fizzy aspect is often the flavour change I am after.
Don't forget about hydration!
Often a forgotten part of endurance nutrition, but a super key part. A lot of fuelling issues can stem from a poor hydration strategy. If you are dehydrated this can affect how well you tolerate food, so remember to keep well hydrated.
You can stick to plain water, have some electrolytes (which become increasingly important in the heat and longer distances), or a carbohydrate drink.
You do not need to pay for expensive carbohydrate drinks, you can make your own at home using fruit juice. Mix fruit juice with water (50:50) and add a sprinkle of salt; and there you have a DIY carb drink for a fraction of the price!
I do not have time to go into how much fluid you need as it probably justifies its own article itself. There are two strategies – drink to thirst or drink to a plan. Drinking to thirst may work well for most, however there are certain situations where a plan may be more beneficial. The amount you need will also depend on your sweat rate as well.
What NOT to eat during and ultramarathon
There are a few foods that I would be cautious about eating during an ultramarathon:
Minimise your fibre: Fibre takes a while to digest, so whilst in a day to day this is great and is a very nutritious option and great for gut health. Whilst you are running an ultra it is best to stay clear to help minimise any gut issues. Think white carbohydrates and minimal vegetables and pulses.
Avoid high fat foods: these can sit heavy in your stomach and can increase your risk of gut issues.
Foods that sound healthy but don’t provide the right nutrition: During an ultramarathon or training runs it is not the time to focus on strictly ‘healthy’ foods, whilst a seed mix protein ball may be a good option for recovery and is a ‘healthier snack’ it is not going to provide enough carbohydrate to make it worth eating whilst running.
The golden rule of sports nutrition - ‘don’t try anything new on race day’: We have all been there before, it is always tempting but rarely worth it. Just trust me on this one!
Common problems
Not training your gut
Start your fuelling practice as you start your training plan. No, it is not natural to eat and run, but trust me with some practice anyone can manage it. You cannot expect to go from running a 5km to a 50km in one week, so why expect your stomach to be able to tolerate 50km worth of nutrition without training it in the process.
Nausea
If you are feeling nauseous this often leads you to not want to eat. However this can be caused by not enough fuel. But one things for sure, do not make a fuelling problem a drinking problem as well. Keep sipping on fluids, and take tiny nibbles of food. Change up the type of fuel – for example think about drinking your carbohydrates, or choosing something savoury. You may need to slow down for a short while to let your symptoms settle.
Hitting the wall or bonking
This is because you have not taken on enough carbohydrates. Start fuelling early and be consistent. Do not wait until you feel hungry as you will already be in a deficit which you are unlikely to be able to pull yourself out of.
Not adapting
If you do not change anything then do not expect thing to improve. I know it is difficult to adapt ‘on the go’, but this is why I always provide a Plan B strategy for my clients.
How to find YOUR best food for ultramarathons
Practice, practice, practice.
It doesn’t have to be complex, simple is often better. Just ensure it is personalised to you. For example for me cheese sandwiches, hot cross buns, mini cheddars and fizzy strawberry laces are my favourite options and I will be rarely without them on race day or long runs. I have worked this out through years of trial and error.
Write a race day plan and checklist
Trust me after many hours you cannot remember what you thought would be a good idea. I like to save mine as a screensaver on my phone so it is easy to see when you are running or enter an aid station.
Watch reminders
These can be very annoying but are helpful. Set it to remind you to eat and drink every 20 minutes to help ensure there are not long periods when you are not eating.
This may all seem quite complicated and lots to think about, but do not feel you need to overcomplicate it. If you are unsure what will work best for you, then get in touch and we can work it out together to ensure that you feel confident about your fuelling plan during training and standing on the start line of your race.
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