The Nutrition Challenge
In an ultramarathon, you are burning calories at a massive rate. Replacing them is difficult because running diverts blood away from your digestive system, making it hard to process food. Finding what works for you is a personal journey.
Energy Gels
Gels are the go-to fuel for many runners. They are convenient, easy to carry, and provide a quick hit of carbohydrates. However, relying solely on gels for 10+ hours can lead to flavor fatigue and stomach distress.
Real Food Options
Many ultra runners turn to real food as the race progresses. Potatoes (boiled and salted), sandwiches, pretzels, and even pizza can settle a troubled stomach and provide long-lasting energy. The downside is they are harder to carry and chew while running.
Liquid Calories
Using a carbohydrate drink mix is an excellent way to get calories in without having to chew. It also helps meet your hydration needs simultaneously. Brands like Tailwind, Maurten, and Skratch are popular choices.
The Importance of Salt
Sodium is critical for fluid balance and preventing cramps. If you are eating mostly sweet gels, you may need to supplement with salt tablets or salty snacks like crisps or broth at aid stations.
Practice Makes Perfect
Never try a new nutrition strategy on race day. Use your long training runs to experiment with different foods and timings. Find a combination of gels, real food, and liquids that works for your digestive system.