Ultra running is unlike other endurance exercise due to its specific demands on muscles and digestion. The duration of these events requires more than just carbohydrate intake, which is sufficient for shorter distances. Many recreational ultra runners lack awareness of their unique nutritional needs, impacting their performance and recovery.
I initially created this resource for my running club to address the lack of knowledge and fueling issues many ultra runners face. To simplify the nutrition guidelines, I compiled the essential information into a quick-reference handout that can be printed and kept on a refrigerator door, or downloaded on a phone to help runners effectively prepare for training and races.
Benefits
- Gives the dietitian an easy way to explain ultra running nutrition needs, and can be provided as a resource to clients
- Compiles evidence-based nutrition guidelines for ultra running into easy-to-read bullet points
- Gives guidance on how many calories, carbohydrates, protein and fat to consume during ultra events, and examples of each
- Explains basics of hydration and electrolyte needs
- Provides tips on carb-loading and caffeine
Who Can Use This Resource
- Beginner ultra runners who want to keep nutrition simple
- Experienced recreational ultra runners who want to improve their performance and/or digestion during long training days and races
- Dietitians with some knowledge of sports nutrition will be better equipped to explain this handout, answer client questions, and fill in missing information
This handout is like a Cliff’s Notes version of ultra running nutrition, not a comprehensive lesson on endurance nutrition. Clients may need further follow-up regarding types of products to use, additional food examples, timing of intake, assistance with more precise hydration needs, and additional tips for reducing GI upset.
If you think this resource could be improved with other specific sections, please let me know!
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