Nutrition & Fueling Strategies for Ultra Runners
“Drink before you’re thirsty” and “stay ahead of dehydration” advice has killed more ultra runners than actual dehydration ever has. Over-hydration in ultra marathons—specifically exercise-associated hyponatremia (EAH)—causes confusion, seizures, and…
“Drink before you’re thirsty” and “stay ahead of dehydration” advice has killed more ultra runners than actual dehydration ever has. Over-hydration in ultra marathons—specifically exercise-associated hyponatremia (EAH)—causes confusion, seizures, and…
Commercial sports drinks cost $1.50-3.00 per serving, adding $200-500 annually to your ultra running nutrition budget. Meanwhile, a DIY sports drink recipe delivers identical electrolyte content and carbohydrates for $0.15-0.40…
Maintaining electrolyte balance during a 100-mile race requires orchestrating sodium, potassium, magnesium, and calcium intake across 16-30 hours while your body is in metabolic chaos. Get it wrong and you’re…
Sodium requirements for ultra runners spark more debate than any other nutrition topic. Some runners crush 1,000mg+ salt tablets hourly and finish strong. Others consume minimal sodium and still perform…
The “drink to thirst” advice works for easy training runs but fails catastrophically during ultra marathons where cognitive function declines and thirst signals become unreliable. An ultra marathon hydration calculator…
A single 100-mile race can cost $200-500 in nutrition alone if you rely exclusively on commercial products. Multiply that across training runs and multiple race seasons, and your fueling strategy…
You wouldn’t show up to a 100-miler having never run longer than a marathon. So why do runners attempt race-day fueling rates they’ve never practiced? Carbohydrate periodization gut training systematically…
Commercial energy products cost $2-4 per 100 calories and contain ingredients you can’t pronounce. Meanwhile, homemade ultra running energy foods deliver superior nutrition, better taste, and 90% cost savings using…
You nail your nutrition for 50 miles, consuming 60-70g carbs per hour like clockwork. Then somewhere around mile 50-60, your stomach revolts. Nothing stays down. You can’t absorb carbohydrates, forcing…
You’ve trained for months, tapered perfectly, and laid out every piece of race gear. Then you destroy all that preparation with pre-race carb loading mistakes that leave you bloated, sluggish,…