Ultra marathon nutrition is essential because you cannot sustain seven or more hours of running a day without fueling your body properly.
Many runners never make it through a marathon successfully, but those who do are often those who learn how to fuel their bodies for long distance running. It naturally follows that if you need excellent nutrition to make it through a marathon, you need even better nutrition to make it through an ultra marathon event.
It is one thing to say that fueling your body for long distance running is essential, but it is another to say exactly what you need to do in order to ensure proper fueling.
If you polled ten long distance runners in training for ultra marathon events, you would probably find ten or more concepts on eating for long distance running.
Ultra Marathon Nutrition Truths
When you break down all of the different strategies out there, you find that there are some basic truths about ultra marathon nutrition:
1. Your body needs a lot of nutrients, vitamins, and minerals to sustain the intensity of an ultra marathon event.
2. Junk food void of nutrients will slow your body down and interfere with efficient ultra marathon training.
3. It isn’t calories that matter when training for a long distance event. It is the quality of calories that matters.
4. Your body must remain hydrated before, during and after an ultra marathon event.
5. As your body loses electrolytes quickly during a long distance run, you need to replace those electrolytes throughout the event.
6. Training beyond marathon distance requires restoration of protein and fats, not just electrolytes and fluids.
One of the biggest differences between ultra marathon nutrition and marathon nutrition is the need to replenish a variety of nutrients and vitamins during the event, rather than just feeding electrolytes and fluid. This is especially true for ultra marathon events that last for multiple days. You have to fuel your body efficiently throughout the entire event, not just while you are actually running.
What Should You Eat?
When determining what to eat for ultra marathon training, your goal should be to find meal and snack options that keep your body energized without causing uncomfortable digestive problems.
If you eat even a little junk food, your energy levels are going to drop and you are likely to have problems that leave you in need of a bathroom. That is not a good situation when you are trying to run hours away from home!
Proper ultra marathon nutrition requires you to select foods that are dense with nutrients, vitamins, and minerals that you body needs. That means you will gravitate toward whole grains, fresh fruits and vegetables, and lean sources of protein.
In order to get the nutrients needed for energy and a healthy digestive system, many long distance runners follow a vegetarian or vegan diet. Their focus is on organic, fresh foods consumed in their natural state, or with very minor processing. This ensures their food maintains all of the vitamins and minerals needed to sustain long distance running.
If you like your meat or do not want to restrict yourself to natural, organic foods or a vegan diet, you should choose lean sources of animal protein, such as chicken breasts.
You also have the option of making your own electrolyte-replenishing drinks or purchasing gels, sports drinks, and a variety of healthy protein and energy bars.
Many long distance runners like ClifBars, but every runner should try out different options to find the brands and flavors they find tasty and efficient for their bodies.
If you are eating nutrient-packed foods in quantity between training runs, you just need to pack enough liquid and food to sustain your energy levels during those runs. That is the formula for efficient ultra marathon nutrition.
What you pack with you during runs should provide fat and protein, so look for bars and drinks that include both options with healthy ingredients.
Liquid on the Go
It is also important to sustain your levels of electrolytes, protein and fat with liquids or gels.
It is best to look for drinks that can be packed with you on runs and which have added protein and fats. You can still drink sports drinks or water, but it is nice to have a liquid that provides more energy and sustenance while you are out there for an intense run.
Ultra marathon nutrition is not a one-size-fits-all subject.
You have to use your training runs to experiment with different products and different types of eating plans. Vegan eating may work well for some runners, while being too restrictive for others.
Do some testing and you will see what works well for your body and lifestyle. Just remember to place the focus on the nutrients offered in the foods, as that is what your body needs to sustain long distance running.
Don’t forget to read my ultra marathon training tips and get ready for your next ultra!
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