Fueling Strategies for Ultramarathons: Pre-Race, During, and Post-Race Nutrition
Standing at the start line of any ultramarathon is a unique experience. Last month, I was huddled with 150 other runners at the bottom of the Mogollon Rim in Arizona, getting ready to start the Mogollon Monster 100. Preparing for an ultramarathon requires careful consideration of your nutrition strategy. In this article, I delve into the essential aspects of fueling for ultramarathons, what to consume in the days leading up to the race, during the event itself, and for post-race recovery. I also include examples from my prep for Mogollon and lessons learned from what went wrong during the race.
Pre-Race Preparation:
Like any ultramarathon, Mogollon Monster is a test of both physical and mental endurance. I trained specifically for this race for six months. I practiced my nutrition strategies on my long runs and consumed more food than I was usually “comfortable” with. Preparing for this race forced me to confront food rules I’ve carried with me for over a decade. I ate more calories per day than I ever have, I drank calories (sports drink, chocolate milk, soda), and I ate ice cream every night.
There’s a saying that ultramarathons are essentially an eating contest. Who can eat the most for the longest period of time? My goal was to not only complete the 100-mile course, but to do so with a strong performance and a positive attitude. I knew the key to doing this was food.
Key principles I followed in the days prior to my long runs and the race:
Carbohydrate Loading: Carbohydrates are your body’s primary energy source during endurance events. In the days leading up to the race, aim to increase your carbohydrate intake to ensure glycogen stores are fully stocked. Incorporate complex carbohydrates such as whole grains, pasta, rice, and potatoes in your meals. Additionally, it can be helpful to lean on liquid carbs for nutrition when carb loading to avoid becoming uncomfortably full. Beginning 3 days prior to your race (Wednesday for a Saturday race), aim for a daily intake of around 7-10 grams of carbohydrates per kilogram of bodyweight.
Hydration: Proper hydration is critical. Begin hydrating several days before the race (and always!) by drinking water regularly. Consider adding electrolytes to your water or incorporating sports drinks to maintain electrolyte balance. Pay attention to the color of your urine; it should be pale yellow, indicating adequate hydration.
Protein and Fat: While carbohydrates are the primary focus during race week, don’t neglect the other macronutrients! Protein sources like chicken, fish, tofu, yogurt, and even whey protein powder (if you know you tolerate it well) along with fats like avocado and nuts, provide essential nutrients for muscle repair and overall energy.
Light Meals: In the 24 hours before the race, opt for lighter, easily digestible meals to prevent gastrointestinal distress. Foods like oatmeal, bananas, and yogurt are good choices, but stick to the meals you know work best for you! Nothing new on race day (or the day prior to race day)!
Now that I’ve finished Mogollon Monster, I’m reflecting on my nutrition leading into the race. Something I am working to improve on is my protein intake. Leading up to the race, I was only consuming ~80 grams of protein per day. Since the race, I’ve increased my protein intake to ~140 grams per day to aid in tissue repair, recovery, injury prevention, immune function, and red blood cell production.
Nutrition During the Ultramarathon:
During my training, I focused heavily on my intra-run nutrition. I aimed to consume around 300 calories per hour during the race as I had during my training. My nutrition plan primarily consisted of gels and sports drink that contained carbohydrates. This is what I practiced in training and it worked well for the first 40 miles of the day. However, as the heat of the day set in and distances between aid stations were 3-5 hours, I encountered difficulties in maintaining this intake. My calorie intake tapered to around 150 or less calories per hour.
Key principles that made up my nutrition plan during the race:
Hydration: Staying hydrated during the race is paramount and one of the biggest influencers of your performance. Consume fluids regularly, aiming for 16-32 ounces of fluid per hour, adjusting based on weather conditions and your individual needs. Electrolyte drinks can help replace sodium and potassium lost through sweat.
Carbohydrate Intake: Maintain a steady intake of carbohydrates during the race. Aim for 60-90 grams of carbohydrates per hour, depending on your intensity and body size. For longer ultras, starting with more solid forms of carbohydrates like gels and chews, then switching to liquid calories, can be beneficial. Plan to consume a variety of tastes and textures to avoid palate fatigue.
Solid Foods: Depending on personal preferences and tolerances, some runners find comfort in consuming solid foods like bars, bananas, sandwiches, noodles, and chips during longer ultras. Experiment with different options during your training to discover what works best for you.
Reflecting post-race, I know I could’ve done a better job with fueling in the later stages of the race. My stomach turned around mile 40 in the heat of the day and I quit fueling because nothing sounded good. At mile 55, my pacer convinced me to eat some mashed potatoes and potato chips, which helped bring my energy back up. In the later miles, I relied heavily on cola, potato chips, and fruit snacks. Knowing gels don’t work well after mid-race will help me in the future because I can plan different options for myself.
Post-Race Recovery:
After finishing the race, I knew I had a short window of time to eat before I would fall asleep from exhaustion. At the finish line, there was someone eating a hot dog and I knew I wanted one. I was able to eat half of the hot dog, one small slice of pizza, and a glass of chocolate milk before I fell asleep. When I woke up the next morning, my stomach was growling.
Key principles I consider after finishing an ultramarathon:
Rehydration: After finishing the ultramarathon, prioritize rehydration. Continue drinking fluids to replace lost sweat and electrolytes. Consider beverages with added protein for muscle recovery.
Carbohydrates and Protein: Consume a meal with carbohydrates and protein as soon as you can post-race. This helps replenish glycogen stores and supports muscle repair. My personal favorite post-ultra is chocolate milk and pizza. This meal doesn’t need to be perfect, the priority is to get some food in your body!
Snack Options: If you can’t stomach a full meal immediately, opt for easy-to-digest snacks like yogurt, a smoothie, or ice cream.
Rest and Sleep: Rest and sleep are critical for recovery. Allow your body the time it needs to heal and rejuvenate. Consider gentle stretching, light walks, or foam rolling in the days after your ultramarathon to alleviate muscle soreness.
Running through the night is hard on your mind and body. When finishing, I knew there would be a balance between sleeping to recover and eating to recover. I tried to eat as much as I could before the need to sleep took over, then focused on prioritizing eating in the following days. I didn’t do any structured training for over a week post-race to allow my body time to recover.
Conclusion:
This race was a valuable learning experience. I realized the importance of being able to adapt my nutrition on the fly, especially in the heat of the day. I also learned the significance of a strong support crew and their role in keeping me fueled and motivated. There are moments when I would’ve stopped to sleep if they weren’t there. Internal motivation is great, but nothing compares to having four of your closest friends cheering for you and keeping you moving.
Proper nutrition is a crucial component of your ultramarathon preparation and performance. By focusing on what to consume before, during, and after the race, you can optimize your energy levels, endurance, and recovery. Remember that individual preferences and tolerances vary, so use your training as an opportunity to fine-tune your nutrition plan and discover what works best for you. Ultimately, fueling your body effectively will help you conquer the challenges of an ultramarathon and achieve your best performance.
Written by: Chelsea Myntti, Black Iron Nutrition Performance Coach