{"id":35284,"date":"2022-12-07T14:43:07","date_gmt":"2022-12-07T13:43:07","guid":{"rendered":"https:\/\/getindya.com\/?p=35284"},"modified":"2026-11-03T17:11:33","modified_gmt":"2026-11-03T16:11:33","slug":"ultramarathon-nutrition-essentials","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/ultramarathon-nutrition-essentials\/","title":{"rendered":"Nutrition essentials for your best ultramarathon"},"content":{"rendered":"\n

An <\/span>ultramarathon<\/b>. That is a serious challenge!<\/span><\/p>\n

With such a demanding event and its substantial impact on the body, keeping your <\/span>nutrition under control<\/b> is essential for effective <\/span>recovery<\/b>.<\/span><\/p>\n

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What is an ultramarathon?<\/span><\/h2>\n

It is difficult to plan your nutrition for an <\/span>ultramarathon<\/b> without knowing exactly what it is.<\/span><\/p>\n

The answer is simpler than running the distance: an ultramarathon is any running race that<\/span> exceeds<\/b> 42.195 kilometres<\/b>, the distance of a <\/span>traditional marathon<\/b>.<\/span><\/p>\n

These events often involve<\/span> trail running<\/span><\/i><\/a>, but road ultramarathons also exist.<\/span><\/p>\n

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Nutrition recommendations for ultramarathons<\/span><\/h2>\n

Which <\/span>nutrition factors<\/b> should you consider when preparing?<\/span><\/p>\n

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Train your digestive system<\/strong><\/h3>\n

First, <\/span>train your digestive system<\/b> to tolerate the <\/span>hourly carbohydrate intake<\/b> needed for the race. Supplying adequate fuel supports <\/span>performance<\/b>, but you also need to absorb it comfortably.<\/span><\/p>\n

The body can often absorb around <\/span>60 grams of carbohydrate<\/b> per hour relatively easily; tolerating higher intakes requires practice. The <\/span>hourly carbohydrate amount<\/b> depends on the athlete and their needs. Build it progressively to <\/span>avoid gastrointestinal problems<\/b> during the event.<\/span><\/p>\n

Carbohydrates can come as <\/span>isotonic drinks, semi-solid gels or solid foods such as bars, rice cakes and sandwiches<\/b>.<\/span><\/p>\n

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Carbohydrate load in the days before the race<\/strong><\/h3>\n

The details vary between people, but this is relevant to <\/span>ultramarathon runners<\/b> generally.<\/span><\/p>\n

Start the race with <\/span>full glycogen stores<\/b>.<\/span><\/p>\n

A key energy source is <\/span>glucose<\/b>, stored as <\/span>glycogen<\/b> in the muscles and liver.<\/span><\/p>\n

In the preceding days, prioritise <\/span>carbohydrate intake<\/b> over fat and protein. It can also help to <\/span>reduce fibre<\/b> in the hours before the race to <\/span>avoid gastrointestinal problems<\/b>.<\/span><\/p>\n

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\"Pasta<\/p>\n

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Follow your sports nutritionist’s hourly carbohydrate plan<\/strong><\/h3>\n

Once you have trained your gut to digest the planned amount, follow the <\/span>guidance from your sports nutritionist<\/b>.<\/span><\/p>\n

More is not always better. The <\/span>right amount for you<\/b> is what matters.<\/span><\/p>\n

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Maintain appropriate hydration<\/strong><\/h3>\n

The body is mostly <\/span>water<\/b>, and exercise causes water loss through <\/span>sweat<\/b>. Replacing an appropriate amount helps the body function. Around <\/span>2% dehydration can impair performance<\/b> during an event.<\/span><\/p>\n

Knowing your <\/span>sweat rate<\/b> can help you develop an individual fluid intake plan for the race.<\/span><\/p>\n

Consider the race-day<\/span> temperature and humidity<\/b>, whether your <\/span>clothing<\/b> is breathable, the <\/span>intensity of the event<\/b> and other conditions.<\/span><\/p>\n

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\"Athlete<\/p>\n

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Consume appropriate amounts of minerals during the race<\/strong><\/h3>\n

Pay attention to <\/span>mineral intake<\/b>, particularly <\/span>sodium<\/b>. <\/span>Sodium<\/b> is the main mineral lost in sweat, supports<\/span> vital functions<\/b> and plays a key role in <\/span>intestinal glucose absorption<\/b>.<\/span><\/p>\n

An intake of <\/span>0.4\u20130.8 g<\/b> of sodium per hour may be appropriate, depending on race conditions. Requirements can rise to around<\/span> 1 g of sodium<\/b> per hour in very hot weather or for people with high sweat losses.<\/span><\/p>\n

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Vary the flavours and textures of your race food<\/strong><\/h3>\n

These races often last well over <\/span>3\u20134 hours<\/b>. Varying<\/span> textures<\/b>, from liquids to semi-solids and solids, and <\/span>flavours<\/b> can help prevent monotony.<\/span><\/p>\n

Alternating sweet products with savoury options such as sandwiches can also help, as sweet flavours may become unappealing over time.<\/span><\/p>\n

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Recover well<\/strong><\/h3>\n

After the race, choose a<\/span> carbohydrate-rich meal<\/b> with some <\/span>protein<\/b> and <\/span>polyunsaturated fat<\/b>s to support recovery and help manage inflammation.<\/span><\/p>\n

Recovery should be well rounded: although <\/span>glucose<\/b> is a key fuel during the event, some <\/span>fat and protein<\/b> are used too. Accompany your meal with <\/span>water<\/b> to restore appropriate <\/span>hydration<\/span><\/a>.<\/span><\/p>\n

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\"Recovery<\/p>\n

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Problems ultramarathon runners may face<\/span><\/h2>\n

These events place major demands on the body, so uncomfortable experiences are not unusual.<\/span><\/p>\n

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Gastrointestinal problems<\/strong><\/h3>\n

Athletes can experience <\/span>digestive problems<\/b> on race day. Trying a <\/span>new isotonic drink, gel or bar<\/b> for the first time can cause intestinal discomfort or an unplanned toilet stop. Race day is not the day to experiment.<\/span><\/p>\n

Eating <\/span>more than you have practised<\/b> during the race can also cause discomfort and heaviness if you cannot digest and absorb the nutrients adequately.<\/span><\/p>\n

Add race-day <\/span>nerves<\/b>, and <\/span>digestive discomfort<\/b> becomes even more likely.<\/span><\/p>\n

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\"Athlete<\/p>\n

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Dehydration<\/strong><\/h3>\n

Remember to <\/span>drink water<\/b> during the event, using thirst and an individualised plan to guide you. Avoid forcing fluids beyond your needs: drinking too much can also be dangerous.<\/span><\/p>\n

Take race-day <\/span>temperature and humidity<\/b> into account.<\/span><\/p>\n

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Hyponatraemia<\/strong><\/h3>\n

Hot conditions increase losses of <\/span>water and salts<\/b> through sweat. Drinking more fluid than your body needs can dilute <\/span>blood sodium levels<\/b> and cause exercise-associated <\/span>hyponatraemia<\/b>. Replacing sodium does not prevent this if you continue to overdrink.<\/span><\/p>\n

This can cause <\/span>dizziness and fainting<\/b>, and even <\/span>death<\/b> in severe cases.<\/span><\/p>\n

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Muscle cramps and fatigue<\/strong><\/h3>\n

The precise causes of <\/span>muscle cramps<\/b> are not fully understood. Factors may include<\/span> dehydration or depleted glycogen stores<\/b> and low energy availability. To help <\/span>reduce cramps<\/span><\/a> and delay <\/span>fatigue<\/b>, follow your nutritionist’s <\/span>carbohydrate plan<\/b> throughout the race.<\/span><\/p>\n

Follow your fuelling plan even when appetite is low; running out of energy can contribute to <\/span>cramps and general fatigue<\/b>.<\/span><\/p>\n

Your <\/span>nutrition plan<\/b> before and after the event should also provide the <\/span>vitamins and minerals<\/b> needed for muscle function.<\/span><\/p>\n

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\"Injured<\/p>\n

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Putting it together<\/span><\/h2>\n

An event like this requires substantial physical and mental <\/span>preparation<\/b>. Your <\/span>training<\/b> matters: nobody goes from an easy 3-kilometre jog to completing an ultramarathon overnight. Your <\/span>nutrition<\/b> and <\/span>rest<\/b> need attention too.<\/span><\/p>\n

Need help with nutrition? <\/span>Don’t worry<\/span><\/i>: we are here. Explore our <\/span>subscription options<\/b> and work with a <\/span>sports nutritionist<\/b><\/a> who can build a plan around your needs.<\/span><\/p>\n

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What should you eat when preparing for an ultramarathon? Our sports nutritionists share the essentials.<\/p>\n","protected":false},"author":14,"featured_media":18087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35284","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35284"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35284\/revisions"}],"predecessor-version":[{"id":35637,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35284\/revisions\/35637"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/18087"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}