Nutrition plays an important role in the success of ultramarathon runners, impacting performance, endurance, and recovery. Unlike shorter races, ultramarathons demand sustained energy levels over extended hours and miles. This is why proper nutrition can play a huge role in fueling the distance. Feeling overwhelmed knowing what the best foods for ultra-running success are? Look no further as my team and I have compiled a list of our go-to favorites.

Nutrition for an Ultra Marathon

It is no secret that ultra runners have unique nutrition considerations as you spend hours (perhaps days) on the trails, sometimes in complete solitude. Often this means mimicking a camel and toting around all hydration and ultra-running nutrition needs in your hydration vest. Other important factors including weather and environment, such as heat, humidity, and altitude, can also play a significant role in your ultramarathon planning and prepping. As you hit the trails, it is important to understand an ultramarathoner’s nutrition needs, which will help you plan and pack ahead. 

Best Foods for Ultra Running: Carbohydrates are King!

Carbohydrates are premium fuel when it comes to filling your nutrition tank because carbohydrates are the body’s favorite, most efficient, source of energy. 

When you consume carbohydrates, your body breaks the food into glucose (sugar) and either uses it for activity (i.e. a run) or converts it into glycogen to be used later. In everyday life, typically most runners require at least 55% of their calorie intake from carbohydrates. However, this can vary based on factors such as the duration and intensity of a run and carb-loading for an upcoming race. It is important to recognize that not all carbohydrates are the same but during ultramarathon training and racing, you may be consuming both simple and complex carbohydrates for fuel.

Simple carbohydrates

Simple carbs are easy to digest and are found in:

• Raw sugar,
• Energy gels,
• Energy or sports drinks,
• Fruit and fruit juices,
• Soda,
• Candy, and
• Foods with added sugars such as cookies and desserts

Foods high in simple carbohydrate content are low in dietary fiber and will break down quickly to be used as energy. These foods are effective while training and racing to provide quick bursts of energy. It is imperative to take in enough simple carbohydrates while training and racing so that you do not run out of fuel in your gas tank. Experimenting with simple carbohydrates, including energy gels, while training is important to ensure that you will tolerate and minimize any risk of stomach cramps and upset on race day.

Complex carbohydrates

Complex carbs will take longer to digest and are often found in higher fiber, nutrient-dense foods such as:

• Whole grains (barley, brown rice, quinoa, oats),
• Cereals and breads
• Legumes including beans and lentils, and
• Starchy vegetables such as potatoes and sweet potatoes

Some of these foods including rice, potatoes, oats and oat-based bars, and different starch mixes (i.e. maltodextrin) are used by many ultramarathon runners in training and racing. Typically it is best to choose low-fiber complex carbohydrates while training and racing.

Best Foods for Ultra Running: Protein and Fat

Protein and fat are far less important while ultramarathon running and are more important when not running. Protein and fat take longer to digest and provide satiety, which is great in everyday life. But this may make getting in additional nutrition more difficult when you are on those trails. Furthermore, higher-fat foods may cause unwanted gastrointestinal issues while running. Protein intake will be much more important post-race. Review our recovery blog for more details.

Crafting Your Personalized Ultramarathon Nutrition Blueprint

There is no one-size-fits-all approach when it comes to ultramarathon running nutrition as each individual has unique needs. However, for many of our endurance athletes who have successfully mastered ultramarathon nutrition, we strive for the following targets:

• Prioritize carbs. Aim for 60-90 g of carbohydrates per hour while training or racing, 200-500 mg of sodium per hour, though potentially more if you’re a salty sweater. Your electrolyte needs will vary based on your body size, intensity, duration of the run or race, and the weather.
• Aim for at least 5-10 oz of fluids every 15 minutes during your training session or race. However, it is best to know your sweat rate in varying weather conditions so you can tailor your exact hydration plan accordingly.
• Simple carbohydrates and easy-to-digest starches such as energy gels and sports drink beverages are the most convenient options for hitting these nutrition goals. Consider experimenting with a wide range of sports nutrition products to see what your body tolerates in varying weather conditions. Flavor fatigue is common amongst athletes so be sure to experiment with varying flavors of the same brand.

Best Foods for Ultra Running

Fortunately, the list can go on and on for this one as there are so many good options to experiment with! Here are a few of our favorites:

• Sushi rice balls. Sea salt, teriyaki sauce, or even chopped seaweed crisps are great ways to add flavor. Consider storing in plastic wrap for convenience
• Peanut butter and honey or jam sandwiches– always a classic!
• Almond butter and jam bagel sandwiches
• Cookies
• Toaster pastries
• Candy
• Bananas
• Dried fruit
• Energy Bars. (Read this post for a few of our favorites!)
• Boiled skinless, salted potatoes
• Pretzels and potato chips
• Pancakes
• Salty noodle soup, such as ramen 

Unsure of how to tote some of these food items around? Be sure to visit our hydration vest blog for a few tips and tricks.

Ultra Marathon Racing: On-the-Go Fueling Strategies and Hydration Tips

Many ultra runners find it helpful to set a watch alarm to remind themselves to eat and drink. Plan out a predetermined fluid schedule outlined heading into the race can help prevent dehydration.

As for the foods and fluids on the course, this can vary greatly. Always research race details beforehand so you have a good idea of what will or will not be offered. If you can utilize some of these nutrition products in your training before race day, that is best to avoid any unwanted surprises mid-race. Many aid stations offer a combination of sweet, salty, and crunchy options, which is great for reducing flavor fatigue.

Adjusting your plan: Listening to your body and making changes

If you are prepping for unseasonably warm weather, check out my Heat, Humidity and High Peaks Masterclass ($25) as it walks through how you can acclimate yourself to handling extreme summer race conditions.

During the race, if your stomach feels bloated and is not emptying properly, you may be dehydrated. If your stomach does become overfull and you vomit, slow your pace down and start consuming a sports drink slowly to rehydrate. It will empty your stomach as quickly as water and provide needed carbohydrates and sodium. 

Other ultramarathon nutrition tips

• Ideally, know your sweat rate at the planned race intensity and in various race conditions. Once you become depleted, it can be difficult to dig yourself out of a nutritional hole
• Proper fueling while racing is just one piece of the puzzle. Make sure that you have carb-loaded properly before the race. Extra glycogen stores can convert into increased stamina and endurance for your upcoming race
• Have your tried and true pre-race breakfast on race day morning. Capitalize on carbohydrates and give yourself one last boost just before the race starts. There are so many great pre-race meal ideas listed here
• Caffeine can also give you a much-needed boost though timing and dosage are important. As with any nutrition supplement, we discourage trying anything new on race day that you have not tried in training

Practice on Repeat

As you are logging those miles away, practice your ultramarathon nutrition plan. This will only provide you with the much-needed confidence heading into race day. My dietitian team and I are here to support you if you need help deciding how and what to eat.