Nutrition & Fueling Strategies for Ultra Runners
You’re consuming 60 grams of carbohydrates per hour during your ultra, following conventional fueling advice, yet still bonking after 4-5 hours. Your stomach handles the intake fine—you’re simply hitting a…
Ketone supplements promise revolutionary endurance gains—”5-10% performance improvement!” marketing claims shout. Elite athletes endorse them. Your training partners swear by them. But what do ketone supplementation clinical trials actually reveal?…
Premium energy gels cost $2-3 each. Specialized recovery drinks run $40+ per tub. Trendy superfoods promise miracles for $25 per bag. Meanwhile, you’re training 60+ miles weekly and watching your…
You’re 40 miles into your goal race when an aid station volunteer hands you a cookie. Within minutes, hives spread across your skin, your throat tightens, and breathing becomes labored….
Your legs feel like concrete three days after a long run. You’re getting injured more frequently. Recovery between workouts drags on endlessly. Before adding more rest days or cutting mileage,…
You’re logging 70-mile weeks, completing back-to-back long runs, and wondering why you’re constantly exhausted, getting sick, or paradoxically gaining weight despite massive training volume. The problem often isn’t your training…
You’ve trained for months, dialed in your pacing, and packed the perfect gear. Then mile 20 hits with crippling stomach cramps, bloating, and urgent bathroom stops. The culprit might not…
Mile 80 of your 100-miler, and the nausea hits like a freight train. The thought of another gel makes you gag. Even water feels heavy in your stomach. You’re not…
You’ve heard elite ultra runners talk about “fat adaptation” like it’s a superpower—running 50 miles on minimal carbs while maintaining steady energy. But what does the fat adaptation timeline actually…
Low-carb advocates promise unlimited endurance through fat adaptation. High-carb proponents cite decades of sports science proving carbohydrates fuel performance. You’re caught between conflicting advice, anecdotal testimonials, and genuine confusion about…