Ultramarathon runners are a special breed of athletes who push their bodies to the limit with grueling long-distance races that can last for hours or even days. While training is certainly a key factor in their success, nutrition also plays a crucial role in helping these runners fuel their bodies and perform at their best.
What is an Ultramarathon?
An ultramarathon is any footrace longer than the traditional 26.2 miles (42 km) of a marathon. These races can range anywhere from 30 miles (48 km) to hundreds of miles and are typically run on trails over a certain amount of time. Ultrarunners must have a complete understanding of the equipment they need, the terrain they’ll be running on, and the nutrition they’ll need to fuel them throughout the race.
The Essential Macronutrients for Ultrarunners
Macronutrients are essential for providing the body with the energy, vitamins, and minerals it needs to power through an ultramarathon. Ultrarunners should focus on a balanced diet that consists of carbohydrates, proteins, and healthy fats. This will give the body the energy it needs to keep going during the race.
Carbohydrates are the primary source of energy for ultrarunners and should make up the majority of their diet. Complex carbohydrates like oats, brown rice, quinoa, and potatoes are excellent sources of slow-digesting energy. They provide the body with the necessary fuel to power through an ultramarathon.
Proteins are important for providing the body with the essential amino acids it needs to build and repair muscle. Ultrarunners should aim to get 20–30% of their daily calories from lean proteins like chicken, fish, eggs, and beans.
Fat should also make up a portion of an ultrarunner’s diet. Healthy fats like avocados, nuts, and olive oil provide the body with energy and should not be avoided.
The Best Hydration Strategies for Ultrarunners
Hydration is essential for ultrarunners. Dehydration can lead to fatigue, muscle cramps, and a decrease in performance. Ultrarunners should aim to stay hydrated throughout their race by drinking plenty of water and electrolyte drinks. They should also be mindful of the temperature and the environment they’re running in, as it can significantly impact their hydration needs.
It’s also important for ultrarunners to stay hydrated throughout the race. They should aim to drink 8–10 ounces of water every 20 minutes and consume sports drinks that contain electrolytes and carbohydrates. This will help replenish electrolytes lost through sweat and provide the body with the energy it needs to power through the race. Ultrarunners should also consume sodium, potassium, and magnesium to help maintain electrolyte balance.
Meal Planning for Ultrarunners
Meal planning is essential for any ultrarunner. It’s important to have a plan in place for what to eat before, during, and after the race. This will help ensure that the body is properly fueled and that the runner is getting the necessary nutrients for peak performance.
Pre-Race Nutrition
Ultrarunners should focus on eating complex carbohydrates and lean proteins to provide their bodies with the energy and amino acids they need to power through the race.
It’s important to eat a balanced meal at least three hours before the race. This should include complex carbohydrates like oats, brown rice, and potatoes, as well as lean proteins like chicken, fish, and eggs. It’s also important to stay hydrated before the race by drinking plenty of water and electrolyte drinks.
During-Race Nutrition
Ultrarunners should focus on eating foods that are easily digestible and provide their bodies with the necessary energy, such as energy gels, bars, and sports drinks.
It’s important to keep the body hydrated during the race by drinking 8–10 ounces of water every 20 minutes. This will help replenish electrolytes lost through sweat and provide the body with the energy it needs to power through the race. Ultrarunners should also consume sodium, potassium, and magnesium to help maintain electrolyte balance.
Post-Race Nutrition
Ultrarunners should focus on eating a balanced diet of complex carbohydrates and proteins. This will help replenish their energy stores and repair their muscles.
It’s important to eat a balanced meal within two hours after the race. This should include complex carbohydrates like oats, brown rice, and potatoes, as well as lean proteins like chicken, fish, and eggs. It’s also important to stay hydrated after the race by drinking plenty of water and electrolyte drinks.
The diet of an ultramarathon runner is focused on providing the body with the nutrients it needs to fuel high levels of activity and recover from intense training and racing. By following these tips, ultrarunners can unlock the secrets of nutrition and fuel their marathon to success.
