Nutrition & Fueling Strategies for Ultra Runners
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Most ultra runners sabotage their race before the starting gun by following outdated carbohydrate loading protocols designed for marathoners.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…
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…