During an ULTRA trail run, your nutrition strategy is critical to maintaining energy, avoiding stomach issues, and finishing strong. Here’s a breakdown of what to eat and when during an ULTRA (typically anything over 50K):
🕐 General Guidelines
- Eat early and often: Start fueling within the first 30–45 minutes and keep eating every 30–45 minutes.
- Aim for 200–300 calories per hour.
- Mix carbohydrates, electrolytes, and a small amount of protein/fat (especially on longer efforts).
✅ What to Eat During an ULTRA
1. Carb-rich Snacks (Primary Fuel)
- Energy gels or chews (Maurten, GU, Clif, Spring Energy)
- Bananas
- Boiled potatoes with salt
- Dried fruit (dates, raisins, apricots)
- White bread sandwiches (PB&J, Nutella)
- Soft energy bars (RxBar, Clif, Lara)
2. Salty & Savory Foods
- Salted nuts or trail mix
- Pretzels or chips
- Broth or instant soup (at aid stations)
- Pickles or pickle juice (for cramp prevention)
3. Slow-burning Energy (Long Efforts)
- Nut butters
- Avocado wraps
- Rice balls or rice cakes
- Oat-based energy balls
4. Electrolytes
- Electrolyte drink mixes (Tailwind, Skratch, Nuun, LMNT)
- Salt tabs or capsules if it’s hot and you’re sweating a lot
5. Hydration
- Sip water consistently (don’t wait to feel thirsty)
- Alternate water and electrolyte drinks
- Avoid overhydration (can lead to hyponatremia)
❌ What to Avoid
- Heavy, greasy, or fibrous food (can cause GI issues)
- Large meals all at once
- Unfamiliar foods during race day
⚡ Pro Tips
- Practice your race-day nutrition during training.
- Know what’s available at aid stations and bring what you trust.
- Set a timer on your watch to remind you to eat and drink.
- Adjust based on temperature, altitude, and effort level.