The Final 20 Miles: When Your Stomach Shuts Down
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…
Fat Adaptation Timeline: What to Expect in 8 Weeks
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…
Keto vs High-Carb for Ultra Running: Performance Data
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…
Ultra Marathon Nutrition Research 2024-2025: Latest Findings
Ultra marathon nutrition research has exploded in the past two years, challenging decades-old assumptions about endurance fueling. If you’re still following guidelines from 2020, you’re leaving performance on the table….
How Many Carbs Per Hour for Ultra Running: Science-Based Guide
You’re 30 miles into your first 50-miler when your legs suddenly feel like concrete. Your pace drops, your mind fogs, and you wonder if you’ve hit the dreaded bonk. The…
Sweat Rate Testing for Ultra Runners: DIY Hydration Guide
You’ve hit mile 30 feeling strong, only to suddenly cramp, feel dizzy, or watch your pace collapse. The culprit isn’t fitness—it’s improper hydration. Sweat rate testing for ultra runners eliminates…
Ultra Nutrition for Masters Athletes: Strategies After 40
You’ve crushed ultras for years, but recently recovery drags longer, familiar fueling strategies cause unexpected GI issues, and muscle mass seems to vanish despite consistent training. Before attributing everything to…
Backup Nutrition Plans: When Your Primary Strategy Fails
Mile 42. Your stomach rebels against the gel-and-drink strategy that worked flawlessly during training. Nausea builds. The thought of another sweet gel makes you gag. Panic sets in as you…
Budget Ultra Nutrition: High-Performance for Under $10/Day
Premium energy gels. Specialized recovery drinks. Expensive superfoods. Marketing promises that elite performance requires elite spending. Meanwhile, you’re training 60-80 miles weekly while watching grocery costs spiral upward. The reality…
Hyponatremia in Ultra Running: Prevention Strategies
Your hands and feet swell during long runs. You feel increasingly confused after mile 50. Nausea hits despite minimal stomach contents. Before attributing symptoms to “normal ultra suffering,” consider this:…