Nutrition for Ultra Runners: Training vs. Racing

Nutrition is a crucial component for both training and racing ultramarathons. However, how you fuel during training is not necessarily how you should fuel during a race. Here’s how to tailor your fueling strategy to maximize your performance in both scenarios.

Fuel, Intensity, and Duration

During endurance events like ultra running, your body relies on two primary fuel sources: carbohydrates and fats. The intensity of your activity dictates the ratio of these fuels used. Higher intensity efforts burn more carbohydrates, while lower intensity efforts utilize fat and carbohydrates. Therefore, your carb intake during exercise depends on both the intensity and duration of the activity.

Training Nutrition

In training, especially during base-building phases, you can benefit from a minimalist approach to fueling. Fuel the intention of the workout and fuel intensity and volume. For longer runs, extending up to two and a half hours, consider a personal fuel plan. Always stay hydrated and consider electrolytes in hot conditions.

Racing Nutrition

Race day is different. For races longer than an hour, a consistent nutrition plan is essential. Consistent refueling with running gels, energy chews or energy bars is crucial for races lasting several hours. Plan to consume carbs regularly, whether every 15, 20, or 30 minutes, and stay hydrated with a good hydration drink mix.

Tailoring Your Strategy

Test your race-day nutrition plan during training, but remember that you don't need to eat the same way during all training sessions. Early season runs can often be done with minimal fueling, while closer to race day, you'll want to practice with the same nutrition strategy you'll use during the race. Consider incorporating natural energy drinks, vegan protein bars, and energy gels into your routine to see what works best for you.

Fueling Strategies During Training

During training, it's essential to recognize that different workouts may require different fueling strategies. For example, shorter runs and moderate intensity workouts under 60 minutes typically don’t need additional fuel. However, during long runs or high-intensity sessions, you might need to include running gels, energy bars, or energy chews to maintain energy levels. This approach helps train your body to utilize both carbohydrates and fats efficiently.

Fueling Strategies During Racing

On race day, consistency is key. A well-planned race nutrition strategy includes regular intake of energy gels, sports nutrition products, and hydration drink mixes. For ultra races like UTMB, consider carrying your favorite energy gels and vegan sports nutrition products, and use what is available at aid stations. Remember to drink water regularly and adjust your intake based on weather conditions.

Personalizing Your Nutrition Plan

Every runner's nutritional needs are unique. What works for one person might not work for another. Experiment with different products like natural energy drinks, vegan protein bars, and muscle recovery supplements during training to find the best fit for you. Your needs may also change from season to season, so stay flexible and open to trying new things.

The Bottom Line

The bottom line is that nutritional needs are highly individual. What works for one person may not work for another. So finding the right strategy for your needs requires a bit of experimentation. And keep in mind that your needs and preferences may change from season to season, just as your strategies will vary between different phases of training and racing. Be open to trying new things (outside of high stakes races) and strive for the simplest plan to meet your unique situation.