Top Tips for Fuelling an Ultra
Zuzana Nemeckova, Ultrarunner and nutrition coach at On Track Nutritionist provides some tips on how to get your fuelling right when taking on an ultra....
Running an ultra is not a small feat. It requires a huge commitment and careful preparation. But the preparation is not just physical and mental. One element that plays a key part but is often underestimated or even overlooked is proper fuelling. Yet a good fuelling plan can be the difference between finishing the race, setting a PB, or getting that dreaded DNF (did not finish).
When training for or racing an ultra, you are asking a lot of your body. So if you expect an extraordinary performance from your body it only makes sense to take very good care of it.
It doesn't matter if you are new to running or a seasoned ultrarunner, a fuelling plan is key in supporting your training adaptations, helping you with recovery, and getting you to the start line injury-free.
So what should your fuelling plan look like for an ultra?
Firstly, it’s important to understand that there is no one single strategy that works for everyone. We are all different and just like the same training plan doesn’t work for all, neither does the same fuelling strategy. ‘Trial and error’ is by far the best approach to finding out what works best for you and your particular physiology. Life throws different demands on each of us, so adapting to your own circumstances is important.
But there are some basic principles to consider, when it comes to fuelling for an ultra race:
1 - Don’t avoid carbohydrates!
Carbohydrates are the primary source of quick fuel. Especially important for higher intensity sessions or faster-paced long runs. Think of your body as an engine and carbohydrates the fuel you need to put in to keep going from A to B.
2 - Eat enough protein
Protein is essential for muscle repair and recovery between runs. It helps preserve your muscles and keep you injury-free.
3 - Eat enough!
So many people under fuel in everyday life without even realising it. Before you start worrying about eating enough carbs or protein, make sure you eat ENOUGH to fuel your everyday activities as well as your training.
Before the race
The best time to test your fuelling strategy to determine the foods and fluids that work for you is during your training runs. It is better to encounter issues during this time, so you can tweak and adjust, rather than learning the hard way during the race.
1 - Train your gut
It’s easy to prepare a fulfilling plan which calls for 90g-120g of carbohydrates per hour. But being able to consume so many carbohydrates without unwanted and often unpleasant side effects is another matter. If you are new to fuelling for long distances, make sure you start at the lower end of the carbohydrate intake (40g-60g per hour) and slowly build up your tolerance.
2 - Experiment with different fuel sources
Some people can happily complete an ultra using only one source of fuel such as gels. For some so called ‘taste fatigue’ sets in after only a few hours and the thought of consuming yet another gel becomes unbearable. This puts their race in jeopardy since no fuel = no energy = suboptimal performance.
3 - Hydrate
Hydration is as important as fuelling and must be included in the fuelling strategy. Dehydration is one of the leading causes of gastrointestinal issues in runners, it impairs performance and impacts concentration. Without adequate intake of fluids, your body can't effectively deliver the fuel to working muscles where it is needed.
Aim to drink 200 ml of fluids every 30 minutes. If it is especially hot and humid and if you tend to sweat more, you might need to increase your fluid intake up to 1000 ml per hour.
During the race
Are you racing to compete or to complete? The race distance, the pace, the terrain, and even the weather all play a role in a fuelling strategy. For longer, slower races runners are more likely to tolerate solid foods. However, the faster the pace, the more challenging it becomes to consume solid foods, and quick and easy fuel sources, such as sports gels, might be a better option.
1 - Don't delay taking on fuel at the start of the race because you feel good
You need to start topping up your energy from the get-go. Don't get caught up in the excitement of the race so much that you abandon your fuelling plan.
Taking on a small amount of fuel often is better than trying to take on large quantities at once. Aim to consume anywhere between 30 g - 45 g of carbohydrates per 30 minutes. This might equate to 1-2 gels depending on the brand you use.
If real foods are your preference, choose foods with simple carbohydrates such as Rice Krispies Squares, jam sandwiches, dates, roasted baby potatoes, rice pudding, dates, bananas, cookies, peanuts or crisps.
Avoid foods high in fat content. Fat slows digestion and impacts how quickly the body converts food into energy. Think sausage rolls, pork pie or hard cheese.
Leading up to a race, reduce your intake of foods high in fibre, such as legumes, sweet potatoes, brown rice or wholegrain bread to avoid Gl issues.
2 - Be prepared to adapt your nutrition plan
Having a fuelling strategy is a great idea. However, if conditions change unexpectedly, be prepared to adapt your plan on the fly. If the conditions become warmer than expected, make sure you increase your fluid intake rather than sticking to the original plan.
3 - Don’t try anything new on race day.
Very good advice when everything is going well! However, if you find yourself struggling to take on your usual fuel, trying something new is better than not fuelling at all. In this situation trying something new is better than racing on fumes.
4 – Don't forget your electrolytes!
During exercise we lose fluid and electrolytes through sweating. Sodium is particularly important when it comes to performance, as it is necessary for the normal function of muscles and nerves.
Sodium needs vary as everyone loses different amounts of sodium. This depends on individual sweat rates and the climate. A good start is to take on between 300-600mg of sodium per hour during prolonged exercise and adjust accordingly. Sodium is available in salt tables, salt packets or in specially formulated sports drinks. Replenishing with double the amount post-exercise is also a good practice.
5 - Don't overlook protein!
While there is a lot of emphasis on consuming carbohydrates during races, protein should not be left overlooked. Protein helps with muscle recovery, and if consumed during a race, it will aid in minimising DOMS (delayed onset of muscle soreness). For races lasting over 3-4 hours, aim to consume 5g - 10g of protein per hour.
After the race
It is easy to forget to re-fuel after the race in a moment of excitement. A celebratory drink is usually the first thing on your mind, but before you reach for that beer, consider refuelling your body first to optimise recovery.
1 - Aim to refuel within 30-40 minutes after the race
If you won't have access to food, you could opt for chocolate milk or a protein shake, which you can have waiting in your post-race drop bag.
2 - Recover with carbs and protein!
Recovery meals or snacks should be high in carbohydrates to replenish depleted glycogen stores with some protein for building and repairing the muscles.
3 - Hydration should not be overlooked
It is important to replace lost electrolytes and to help the body flush out any toxins that build up during strenuous exercise. Take on plenty of nonalcoholic fluids to replace sweat losses. Remember that fluids aid muscle recovery by delivering important nutrients where they are needed.
It is very common for runners to feel ravenous for days after an ultra. That's because the body is in a state of repair. It is important to continue to nourish your body during this time as if you were still in training. The hunger cues will soon return to normal.
Zuzana Nemeckova (BANT Registered Nutritionist®, DipION, mBANT, CNHCs) is a nutrition coach at On Track Nutritionist. She can be contacted via instagram @ontrack.nutritionist and at www.ontracknutritionist.com
