Nutrition & Fueling Strategies for Ultra Runners
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,…
The sweet potato vs energy gel debate divides ultra running communities into passionate camps. Energy gel advocates cite convenience and precise carbohydrate delivery. Real food enthusiasts swear by the sustained…
Carbohydrate timing in ultra marathons isn’t just about how much you consume—it’s about when. The metabolic demands and pacing strategies vary dramatically between a 4-hour 50K and a 24-hour 100-miler,…
The real food vs sports nutrition debate usually focuses on performance and digestion. But with elite ultra runners spending $200-500 on nutrition for a single 100-mile race, the economic argument…
Carb cycling for ultra marathon training isn’t about jumping on the latest diet trend—it’s a scientifically-backed periodization strategy that optimizes fat adaptation while maintaining high-intensity training capacity. When done correctly,…
The 90g carbs per hour recommendation has become gospel in endurance sports, backed by research showing elite cyclists can oxidize up to 90 grams of mixed carbohydrates hourly. But blindly…
The liquid vs solid carbs debate in ultra running isn’t just about personal preference—it’s about optimizing gastric emptying, absorption rates, and preventing the catastrophic GI distress that ends more ultra…
Most ultra runners sabotage their race before the starting gun by following outdated carbohydrate loading protocols designed for marathoners. Ultra marathon carbohydrate loading requires a fundamentally different approach because your…