Fuelling the long run
Fuelling Excellence: A Guide to Optimal Nutrition for Ultra Runners
Introduction: Ultra running demands not only physical endurance but also strategic nutritional planning to fuel the body for extended periods of intense activity, and to support training adaptations. Whether you're a seasoned ultra runner or a novice preparing for your first ultramarathon, a well-balanced diet can significantly impact your performance, recovery, and overall well-being.
Caloric Needs: Ultra runners burn an extraordinary amount of calories during extended races. It's crucial to ensure an adequate caloric intake to sustain energy levels. Focus on a mix of carbohydrates, proteins, and healthy fats to meet the demands of both short bursts and prolonged efforts. Signs that your caloric needs are inadequate include weight loss (this is particularly concerning if you're losing more than 1lb or 0.5kg per week), irregular or missed periods in menstruating women, frequent illness, or difficulty recovering from training sessions.
Carbohydrates as the Primary Fuel Source: Carbohydrates are the preferred energy source for endurance athletes. Prioritise complex carbohydrates like whole grains, fruits, and vegetables, as they provide a sustained release of energy. Adequate glycogen stores help delay fatigue during long-distance runs.
Top tip: Experiment with carbohydrate intake per hour, you should ideally look at taking on around 30 - 60 grams per hour which may be made up of a mixture of both energy drinks and real food. Read the labels of energy bars to find out how many grams of carbohydrates they contain per bar.
On a daily basis, you should be aiming for roughly 5-8g of carbohydrates per kg body weight per day, depending on your overall energy demands.
Protein for Recovery and Muscle Maintenance: Protein plays a vital role in repairing muscle tissue and aiding recovery. Include lean protein sources such as poultry, fish, beans, and nuts in your diet to support muscle maintenance and reduce the risk of injury. As a good rule of thumb, protein should make up around 1/4 of your plate or bowl in each meal.
Hydration is Key: Staying hydrated is critical for ultra runners, as dehydration can lead to performance decline and even serious health issues. Consume a mix of water and electrolyte-rich beverages to replenish fluids lost through sweat.
Top tip: Try including ginger in your drinks, it’s great for digestion, can help alleviate nausea and reduces the chances of gut issues.
Electrolyte Balance: Prolonged exercise can result in electrolyte imbalances. Include foods rich in potassium, sodium, magnesium, and calcium to maintain proper electrolyte levels. An electrolyte imbalance can lead to the onset of cramps and eventually to the dreaded “bonk “. Options like bananas, oranges, nuts, and leafy greens can be beneficial.
Nutrient-Dense Snacking: During ultra runs, frequent small meals or snacks are preferable to maintain a steady energy supply. Pack easily digestible snacks like energy bars, sweets, dried fruit boiled potatoes or peanut butter sandwiches to fuel your body without causing gastrointestinal distress.
Supplementation: While a well-rounded diet should provide most nutrients, some ultra runners may need supplements. Consult with a nutritionist to determine if additional vitamins or minerals, such as B-vitamins or iron, are necessary based on your individual needs.
Timing Matters: Plan your pre-race meals strategically. Consume a balanced meal rich in carbohydrates, moderate in protein, and low in fat about 3-4 hours before the race. You should be aiming for roughly 1-4g of carbohydrate per kg of body weight in this meal. During the run, maintain a consistent intake of snacks and fluids to sustain energy levels.
Post-Run Recovery: Recovery nutrition is as vital as pre-race fuelling. Consume a mix of carbohydrates and protein within the first 30-60 minutes post-run to replenish glycogen stores and aid muscle recovery. Options like chocolate milk, yogurt, or a protein shake can be effective.
Listen to Your Body: Each runner is unique, and nutritional needs can vary. Pay attention to your body's signals and adjust your diet accordingly. Experiment with different foods during training to identify what works best for you.
Some energy fuel brands for you to consider:
Conclusion: Optimal nutrition is a cornerstone of success for ultra runners. By prioritizing a balanced diet, staying hydrated, and paying attention to individual needs, runners can enhance their performance, promote recovery, and tackle the challenges of ultramarathons with resilience and stamina. Remember, a well-nourished body is a powerful one.
