I'm a 30M marathoner, been at it for 7 years. I'm trying to dial in my nutrition for ultras and it's been a struggle. The last race, I was totally wrecked around mile 30 because I didn't fuel right. What do you seasoned RD sports nutritionists recommend for hydration and calorie intake during long runs? I know it's about balance, but specifics would help!
Honestly, when I'm in a rush, I'll grab a protein bar and head out. But on longer runs, I make sure to bring fruit or a little sandwich. Keeps the energy up without the crash.
Man, I've been wrecked too after not eating right. I tried to skip calories on a long run once and ended up feeling like I was dragging a truck. Just get something in, anything, it makes a difference
Race nutrition is super tricky, especially for ultras. I found that gels work well for me, but I also like to pack some solid food, like banana chips or energy bars. Mixing it up can really help keep you from crashing hard.
If you're using gels, make sure to drink water with them. They can be pretty harsh on the stomach without enough fluid. Plus, it helps with absorption, so you get the full benefit. Try it during your training runs.
Remember to practice your fueling during training runs, not just race day. I used to think I could wing it, but testing different options helped me find what works best for me without surprises on race day.
Bro, don't make my mistake. I thought I could just hydrate with water for my first ultra, but by mile 35, I was toast. Electrolyte drinks and gels were my saviors. You gotta get that sodium in, or you'll be struggling hard.
For hydration, consider electrolyte drinks, especially with a higher sodium content. For calorie intake, aim for about 200-300 calories per hour. Some runners swear by a mix of gels and solid foods for variety, just make sure to practice during your training runs.
I think I'd just end up crying halfway through an ultra, like where's my pizza? But fr, eating a little more often and smaller snacks helps me during long runs. Just gotta keep it easy!
Ultra running is a whole different beast! I'm still getting used to long runs, but I've found that starting with a good breakfast can make a difference. Like, oatmeal with some honey and fruit before heading out.
Running and fueling seem hard but sounds rewarding. I've been focusing on quick energy snacks for short runs. Should I consider upping my game for longer ones? Sounds intense!
Wow, I never thought about ultras like this. It's a whole different game! I'll stick to my sprints for now, but this is inspiring!
Like, a real bro moment here, you gotta figure out your hydration game. I was a dummy on my first ultra and just drank water, no electrolytes. That was a mistake! Can't be out here cramping up.
Why do you runners always stress about food? Just eat like a normal person! Just kidding, I know it's a big deal. I'd probably pack a sandwich for my ultra just to spice things up.
I feel you, man. When I did my first ultra, I crashed hard around mile 25 because I didn't have a solid nutrition plan. Now I always carry gels and some solid food like bananas or bars. Keep experimenting to find what works for you
Hydration is crucial, especially in longer races. Aim for about 20-30 grams of carbs every hour, paired with electrolyte drinks. It really helps to test different foods and drinks in your training to find what sits well with you.
Facts! I had a buddy who hit the wall at mile 28 in his first ultra because he didn't keep his electrolytes in check. The right mix of sodium, potassium, and carbs can save you from that pain. Experiment with various options in training to see what works best for you.
Definitely agree with hydration being key! I like to mix in some coconut water for natural electrolytes. On my last 50k, I brought along gummy bears for quick carbs and it worked like a charm.
The numbers don't lie, you gotta track calories during those long races. If you're doing 30+ miles, aiming for around 300-400 calories an hour is a solid target. That's science, man.
Macros matter here! If you're fueling during runs, a mix of simple carbs and some protein can be beneficial. I personally go for a 3:1 carb to protein ratio during my long runs. I also track how my body reacts to different foods, which is key
Also, don't forget about recovery nutrition! Post-run meals are vital for recovery. A mix of protein and carbs will help replenish what you lost during the run. I like chocolate milk after my workouts.
I find that most people overlook the importance of solid food during ultras. Energy bars or even PB&J sandwiches can give you that sustained energy you need. Just test it all during your training
100% agree about trying different foods! i used to think gels were the way to go, but I've switched to rice cakes and nut butter lately. They sit better in my stomach during long runs.
You've got to build a nutrition strategy tailored to your needs. Everyone reacts differently to fuels, so practice is key. Try to do at least a couple of long runs with the same nutrition plan you'll use on race day. Test everything out!
For me, it's all about timing. I try to eat something every 45 minutes during a race. Gels and chews are easy, but I pack real food too for the later miles. It's nice to chew something after hours of racing.
Honestly, if you feel wrecked, you probably didn't prep right. I've had days where I didn't eat enough and thought I was superhuman. Spoiler alert: I wasn't. Get those calories in!
Finally, I can't stress enough the importance of adjusting your nutrition based on the weather. Hot days mean more hydration, while cooler days might allow for less. Just listen to your body!
Also, don't underestimate the power of hydration. I try to get in electrolytes to avoid cramping. You can easily lose track of how much water you need, especially during hot races. Just keep sipping.
Honestly, I think you should track your macros for long runs too. Carbs are crucial, especially in the 30-40 mile range. Try to aim for a 3:1 ratio of carbs to protein in your recovery meals
Tracking your intake can also be super helpful. If you're into macros, consider planning out your carb/protein ratios beforehand. Not just for racing, but also for recovery. I once hit a personal best after dialing in my nutrition strategy for my longer runs.
Running ultra marathons? Sounds like a mid-life crisis but i respect it. Just make sure you have some snacks handy, or you might end up seeing those banana chips in your dreams
You can do all the planning, but if your gut can't handle it, it's game over. Listen to your body! Sometimes, I just had to slow down and take a break to get it right.
100% agree about testing in training. I had a 50K where I was set on a specific gel and it just wrecked my stomach halfway through. I learned the hard way. Always have a backup plan.
Yeah, that reminds me, hydration strategies are just as critical as food. If you're dehydrated, your body won't utilize calories effectively. Keep that water or electrolyte drink handy.
Nutrition for ultras is a whole different beast, man! I learned the hard way too. For my last 50-miler, I mixed it up with gels, solid food, and some electrolyte tabs, and it made a huge difference. Keep experimenting till you find what sits well with you.
When it comes to ultra race nutrition, hydration and energy sources are critical. Aim for about 30-60 grams of carbs per hour and balance that with hydration. Tailwind, Gatorade Endurance, or just plain old water can work wonders, but everyone's different, so test them on your long runs.
Man, race day is just a disaster waiting to happen if you don't prep your nutrition. I've hit the wall hard from skipping food. Get comfortable with your intake before race day or you might end up regretting it.
Just to clarify, solid food isn't always a bad idea. If you can handle it and digest well, things like bananas or rice cakes might give you that extra boost. Just test it during training and see how your body reacts, or you'll end up like me, struggling at mile 50.
That sounds rough, man. Just a reminder, try to track your RPE and hydration levels. You don't want to push through just because you think you're fine. It could backfire hard.
You gotta practice your nutrition during training, especially for ultras. I had a friend who didn't do this and it hit him hard at mile 30. Find out what works for you and stick to it like a ritual
Bro, I think you need to rethink your food game for those long runs. I bring like, a buffet with me, everything from gels to sandwiches. You gotta find what keeps you energized without wrecking your stomach. Test it all out!
Just remember, don't go too hard on the sweets! They're a trap. A good balance of sweet and savory is key, so maybe try some hummus with pita chips next time you hit the trails!
I get you on the balance thing. I try to pack something salty with my sweet snacks during runs. Keeps me from getting sick of the taste! Have you tried adding salty snacks to your fuel?
Don't overthink it too much. Your body knows what it needs. Try a mix of gels, real food, and whatever you enjoy. Just don't skip nutrition, your performance relies on it.
I hear ya! I once tried to race on just pretzels, thinking they were 'solid fuel'. Big mistake! 馃槀 Remember, your body needs quick energy during those long runs, so bring some gels or chews to mix things up.
Ngl, ultras sound brutal. I keep it simple with quick snacks and hydration packs when I run long, but that's mostly for short distances. Maybe I'll try an ultra someday, just to see if I can survive.
Dude, ultra running is brutal. But you can't just snack on what feels good! You need to time your fuel, like, every 45 minutes or so. My go-to is gels and some candy to keep me pumped. Just keep it light, or you'll regret it later.