Nutrition Guide

Nutrition is a critical aspect of ultra marathon training and racing. Proper fuelling ensures you have the energy to sustain your performance over long distances. Here’s a general nutrition guide for ultra marathon runners:

Training / Day-to-Day Guidance:

Balanced Diet:
  • Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and fats. Each macronutrient plays a vital role in supporting your energy needs and recovery.
Carbohydrates as a Fuel Source:
  • Emphasize carbohydrates in your diet, as they are a primary source of energy for endurance athletes. Opt for whole grains, fruits, vegetables, and pulses.
Protein for Recovery:
  • Include adequate protein to support muscle repair and recovery. Good sources include lean meats, poultry, fish, eggs, dairy, pulses, and plant-based protein options.
Healthy Fats:
  • Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, to provide sustained energy and support overall health.
Hydration is Key:
  • Stay well-hydrated throughout the day, not just during runs. Aim to drink at least 3-4 litres of water daily (when training), adjusting based on your individual needs and climate conditions.
Electrolyte Balance:
  • Ensure you maintain a proper balance of electrolytes, especially during long training sessions. Consider including electrolyte-rich foods or drinks, especially in warmer weather.
Meal Timing:
  • Plan your meals strategically around your training sessions. Have a balanced meal 2-3 hours before a run, and a post-run meal or snack with a mix of carbohydrates and protein.
Snack Smart:
  • Choose nutrient-dense snacks to keep your energy levels stable between meals. Examples include yogurt with fruit, trail mix, or whole grain crackers with peanut butter.
Experiment in Training:
  • Use your training period to experiment with different foods and hydration strategies. Find what works best for you in terms of timing, types of fuel, and personal preferences.
Listen to Your Body:
  • Pay attention to hunger and fullness cues. Adjust your food intake based on your training volume and intensity. If you’re hungry, eat; if you’re not, don’t force it.
Supplements with Caution:
  • While a well-balanced diet should provide most of your nutritional needs, consider supplements if you have deficiencies. Consult with a healthcare professional before taking any supplements.
Recovery Nutrition:
  • Prioritize post-training nutrition to enhance recovery. Include a mix of carbohydrates and protein within the first hour after a long run or intense workout.
Include Variety:
  • Aim for a diverse range of foods to ensure you get a broad spectrum of nutrients. Different foods offer different vitamins, minerals, and antioxidants.
Monitor Weight:
  • Keep an eye on your weight but avoid drastic changes. Sudden weight loss may indicate dehydration or inadequate calorie intake, while excessive weight gain might suggest overeating.
Consult a Nutritionist:
  • For personalized advice, consider consulting with a sports nutritionist. They can help tailor a nutrition plan based on your specific needs, goals, and dietary preferences.

Remember, individual nutritional needs vary, so it’s important to tailor your nutrition plan to suit your body and training demands. Regularly assess and adjust your approach based on how your body responds to different foods and hydration strategies.

Pre-Race Nutrition (1-2 Days Before):

  1. Hydration:
    • Start hydrating well in advance. Aim to consume at least 3-4 litres of water per day in the days leading up to the race.
    • Consider including electrolyte-rich drinks to maintain a balance of sodium, potassium, and other essential minerals.
  2. Carbohydrate Loading:
    • Increase your carbohydrate intake to maximize glycogen stores. Include complex carbs such as whole grains, pasta, rice, and sweet potatoes.
  3. Moderate Protein:
    • Include lean protein sources like chicken, fish, beans, and tofu to aid muscle repair and recovery.
  4. Limit Fiber:
    • Reduce high-fiber foods to prevent gastrointestinal issues during the race.
  5. Pre-Race Meal:
    • Consume a balanced meal rich in carbohydrates, moderate in protein, and low in fat the night before the race.
    • Examples: Grilled chicken with quinoa and steamed vegetables, or a pasta dish with a tomato-based sauce.

Race Day Nutrition:

  1. Pre-Race Breakfast:
    • Consume a light and easily digestible meal 2-3 hours before the race.
    • Include complex carbs and a small amount of protein.
    • Examples: Porridge with banana, or a bagel with peanut butter.
  2. Hydration:
    • Begin the race well-hydrated, and continue to drink water throughout.
    • Consider sipping on an electrolyte drink to replenish lost salts.
  3. Fueling During the Race:
    • Aim for 30-60 grams of carbohydrates per hour, adjusting based on individual needs and the intensity of the race.
    • Choose easily digestible sources like energy gels, chews, sports drinks, and real food options (bananas, energy bars).
    • Consider a mix of simple and complex carbohydrates for sustained energy.
  4. Electrolytes:
    • Consume electrolytes to maintain a balance, especially in hot and humid conditions.
    • Salt tablets or sports drinks with electrolytes can help prevent cramping.
  5. Check Points:
    • Take advantage of check points along the course, but also carry your own fluids to ensure you meet your specific hydration needs.

Post-Race Recovery:

  1. Rehydration:
    • Consume fluids to replenish lost water and electrolytes.
    • Include a mix of water and electrolyte-rich drinks.
  2. Protein Intake:
    • Consume a protein-rich meal or snack within 30-60 minutes post-race to aid muscle recovery.
    • Examples: Protein shake, yogurt with fruit, or a turkey sandwich.
  3. Carbohydrate Replenishment:
    • Continue to include carbohydrates to replenish glycogen stores.
    • Examples: Whole grain pasta, rice, or sweet potatoes.
  4. Anti-Inflammatory Foods:
    • Include foods with anti-inflammatory properties to aid recovery.
    • Examples: Fatty fish (salmon), turmeric, ginger, and dark leafy greens.
  5. Rest and Sleep:
    • Prioritize rest and sleep in the days following the race to support overall recovery.

Remember, individual nutritional needs vary, so it’s essential to experiment with different foods and hydration strategies during training to find what works best for you. Additionally, consult with a sports nutritionist or healthcare professional for personalized advice based on your specific requirements and health status.