The Fueling Challenge of Ultra-Endurance Sports
For athletes who have conquered marathons or long bicycle rides and seek to push their limits further, ultra-endurance events present a formidable challenge. Whether it is a grueling 50-mile ultramarathon, a 100-mile race, or an ultra-cycling competition spanning 125 miles or more over six hours, the physical demands are immense. However, the key to success extends beyond muscular endurance; it hinges on a critical, often overlooked aspect: training your stomach to handle sustained fueling.
Food as Essential Fuel for Performance
In the world of ultra-endurance sports, a mantra echoes among competitors: food is fuel. Amy Goblirsch, a registered dietitian and ultramarathon runner at the Running Dietitian, draws a vivid comparison. "Think of your body like a car. You would not embark on a long-distance journey with an empty gas tank. Similarly, starting an ultra-endurance event requires your fuel tank to be full," she explains. While this principle applies to standard athletic events, it becomes paramount in ultra-endurance competitions, where events can last from eight to thirty-six hours.
Ashley Paulson, an iFit trainer and professional ultrarunner, underscores this point. "You can be in peak physical condition and have perfected every aspect of your training, but if your fueling strategy fails, your competition prospects vanish," she states. Supatra Tovar, a clinical psychologist and registered dietitian, adds that nutrition impacts more than just energy. "It directly influences physiology, mental clarity, emotional regulation, and overall safety. These events impose enormous stress through sustained effort, fluid loss, and gastrointestinal strain. What you consume can determine whether you finish strong or end up injured," she notes.
The Dominance of Carbohydrates in Ultra-Endurance Diets
Carbohydrates emerge as the cornerstone of nutrition for ultra-endurance athletes during both training and races. "Carbohydrates are your body's preferred and most efficient energy source," Goblirsch emphasizes. She recommends options like fruit snacks, Rice Krispies treats, and Uncrustables peanut butter and jelly sandwiches. Paulson opts for simpler carbs in training, such as white rice, pasta, potatoes, and pancakes, while during races, she favors wetter foods like ramen—which provides carbs and sodium—bananas, applesauce, and liquified oatmeal to combat dry mouth.
Meaghan Hackinen, a professional ultracyclist, faces unique challenges in events like the 2,700-mile Tour Divide from Banff, Canada, to Antelope Wells, New Mexico. "Fueling often occurs at gas stations, where nutritional quality is poor," she admits, relying on chocolate bars, iced coffee drinks, hand pies, and frozen burritos. Despite criticism, Hackinen clarifies that her race diet differs from her home meals, dictated by availability and competitive needs. Other nutrients like fats, sodium, and protein also play roles, as seen with firefighter Rob Verhelst, who consumes peanut butter pretzels, beef sticks, and burgers during races, and chicken broth post-race for its warmth and sodium content.
Training Your Gut: A Crucial Component of Preparation
Eating large quantities of food over extended periods is not natural, making gut training essential. Hackinen recalls her initial struggles. "It upsets your stomach if you are not accustomed to eating that much," she says, highlighting the balance between calorie burn and intake. Goblirsch notes that ultraathletes often target 60 to 120 grams of carbohydrates per hour, a volume unfamiliar to most. Training regimes thus include acclimating to such intake, starting with lower amounts like 30 grams per hour. Paulson adds that fatigue can diminish appetite, requiring reminders to eat even when unwilling.
Strategic Food Packing and Avoiding Pitfalls
Given the distances involved, carrying sufficient food is vital. Paulson packs 500 extra calories in a vest for emergencies, while Hackinen prepares for 12-24 hours with gummies, Twizzlers, peanut M&Ms, salted nuts, and sometimes fruit. Choosing the wrong foods can be disastrous; Tovar advises limiting high-fiber, greasy, spicy, or unfamiliar items during efforts. Verhelst avoids citrus due to acidity, and Hackinen steers clear of suspicious meats to prevent food poisoning, cautioning against overeating when food is scarce.
Ultimately, personalization is key. Verhelst reflects, "One of the biggest lessons I learned was not to mimic others' nutrition. Finding your own path is essential for peak performance in ultra-endurance competitions." This tailored approach ensures athletes can sustain their efforts, avoid injury, and achieve their goals in the demanding realm of ultra-endurance sports.
