Proper nutrition and hydration are paramount for long-distance and ultra-running. Before the race, the focus should be on consuming a balanced meal rich in carbohydrates, moderate in protein, and low in fat. Carbohydrates serve as the primary fuel source. You must have a strategy for race day depending on sweat rate, environmental conditions, and race duration. Regularly consuming a mix of carbohydrates, electrolytes, and fluids is the best way to sustain energy levels and prevent dehydration. I use a combination of water and electrolyte-rich fluids such as sports drinks. Opting for a different sources — energy gels, chews, bars, and whole foods like bananas or pretzels — is equally good for the stomach and energy.
Content & SEO Lead - Registered Nutritionist at Second Nature Health
Answered 2 years ago
Hydration: Drinking to thirst is generally recommended, but sometimes this can't be entirely trusted in a long race. So, it's best to have a general plan of 400-800mls an hour. This will depend on the conditions; however, if it's quite cold and the pace is slower, you might only need 200-400mls an hour to keep going. I'd also recommend using electrolytes as a backup for every other water refill. You can also use salt tablets with a 300-600mg dose an hour. Nutrition: The key to knowing during long races when you're going at a steady pace is that there's always more energy available. Your body has plenty of stored energy, but the brain uses its handbrake to try and preserve energy. So, in this scenario, food is information: You need to tell your brain that plenty of energy is available and release the handbrake. Here's a simple strategy to follow: - Consume 200-300 calories an hour. Try every 30-45 minutes and see what works for you. - In very long races that go beyond 4 hours, you should think about consuming main meals as you normally would, so around lunchtime, having a decent meal of 500-800 calories, and the same around normal eating times. - In extremely long events, for example, multi-stage races like the Dragon's Back in Wales, you should constantly think that you're not just eating for today but for tomorrow and the next day. Consume as many calories as you can that's within your tolerable threshold and doesn't impede performance. - In very long events, I'd recommend consuming as many whole foods as possible to avoid significant GI distress. If you overload on ultra-processed foods and refined sugars for 2, 3, or 4 days or more, you might find it challenging to maintain that as your gut function will likely be more disturbed. - Now, everyone is different, and sometimes you've just got to eat what you feel you can to keep you going and not make you feel sick. So, experiment with what works. Courtney Dewaulter famously found that she could only eat cheese quesadillas during a race, everything else made her feel sick - fine, do what gets you to the finish!