How far in advance should I plan my race nutrition strategy?

Start developing your nutrition plan 8-12 weeks before race day. This gives you time to test products during long training runs, identify what works, and make adjustments. Never try new nutrition products on race day—only use what you've successfully tested in training.

What should my daily nutrition look like during ultra training?

Focus on whole foods with adequate protein (1.2-1.6g per kg bodyweight), complex carbs to fuel training, and healthy fats. Prioritize nutrient timing—carbs and protein within 30 minutes post-workout. On easy days, reduce carb intake; on hard training days or long runs, increase carbohydrates significantly.

How do I create a personalized nutrition plan for my first ultra?

Start by calculating your estimated calorie burn (typically 300-600 calories/hour depending on pace and terrain). Plan to replace 30-50% of those calories. Test different product combinations during training, noting energy levels and GI response. Create a written plan with specific products, quantities, and timing for race day.

Ultra Running Nutrition Plan

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Why 80% of Ultra Runners Fail Their Nutrition 😱

The research is crystal clear: most ultra runners are severely underfueled, leading to bonked performances, gut issues, and DNFs.

9,957

Average calorie deficit in elite ultra races

37g

Actual carb intake per hour (vs 60-90g recommended)

80%

Runners experiencing GI issues during races

The Science Behind Ultra Fueling 🧪

Carbohydrate Intake Strategy

The International Society of Sports Nutrition recommends 5-8g per kg body weight daily and up to 90g/hour during races over 3 hours.

Latest Research (2021): Studies show that runners consuming 120g/hour carbohydrates demonstrated better muscle recovery and reduced neuromuscular fatigue 24 hours post-race compared to standard 90g/hour intake.

Sources: Journal of International Society of Sports Nutrition, Frontiers in Physiology

Multiple Transportable Carbohydrates (MTC)

Research outcomes suggest that daily dietary carbohydrates (up to 12 g·kg-1·day-1) and multiple-transportable carbohydrate intake (~90 g·hr-1 for running distances ≥3 hr) during exercise support endurance training adaptations.

The Secret Sauce: Using glucose + fructose combinations can increase carb oxidation from 1-1.26 g/min by utilizing different gut transporters!

Sources: International Journal of Sport Nutrition and Exercise Metabolism

Hydration & Electrolyte Balance

Ultra-endurance sportsmen and women typically do not meet their fluid needs during exercise. However, successful athletes exercising over several consecutive days come close to meeting fluid needs.

Key Finding: Dehydrated runners outperformed those overhydrated, with 11% of top 25th percentile finishers dehydrated (versus 2.8% overhydrated), with 3.6 min/km faster pace!

Strategy: Aim for 80% fluid replacement, not 100%. Listen to thirst cues.

Sources: Clinical Journal of Sports Medicine, Sports Medicine Open

Energy Requirements

Data shows that the energy expenditure during ultra events that extend beyond 24-hours is anywhere between 13,000 and 17,750 kcal. The average energy intake typically only covers 36 - 53% of that energy expenditure.

The Reality: You'll never match energy expenditure during ultras, but strategic fueling can minimize the deficit and maintain performance.

Sources: Cadence Nutrition Guide

What Proper Fueling Actually Does 🚀

Faster runners consume high amounts of carbohydrates and maintain glucose levels during the 100-mile ultramarathon on the trail, especially at the beginning. Lowering and fluctuating glucose levels during the race are associated with lower running speed.

2-4%

Performance improvement with optimal carb intake

65%

Reduction in severe GI symptoms with gut training

24hrs

Faster recovery with proper post-race nutrition

Ready to Fuel Like a Pro? 🏆

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Our Ultra Nutrition Calculator takes all this research and creates YOUR personalized fueling plan based on:

✅ Your body weight and metabolic needs

✅ Race distance and elevation profile

✅ Environmental conditions

✅ Your gut tolerance and preferences

✅ Latest research on carb timing and types

Calculate My Nutrition Plan Now! 🎯

Start planning your next ultramarathon nutrition strategy!

Built on Solid Science 📖

All recommendations are based on peer-reviewed research from leading sports nutrition journals.

International Society of Sports Nutrition Position Stand Journal of International Society of Sports Nutrition (2019)

Nutrition for Ultramarathon Running International Journal of Sport Nutrition and Exercise Metabolism (2019)

Dietary Observations of Ultra-Endurance Runners Frontiers in Physiology (2021)

Effects of 120g vs 60-90g Carbohydrate Intake Nutrients Journal (2020)

Fluid and Electrolyte Balance in Ultra-Endurance Sports Medicine (2001)

Carbohydrate Research Applications Sports Medicine (2022)