What do ultramarathon runners eat

Ultra running requires many hours and significant effort to train for events of such a long distance. Many ultra events are held on challenging cross-county trails, which means some training sessions are ideally held in the hills. Significant travel to appropriate training areas may therefore be required.

Considering the length of the events, the volume of training is also high and this can have a significant impact on nutrition requirements.

Conditions for ultra running can be very different to the local environment and not all events are conducted at sea level! Considerations such as altitude, heat and humidity are important and may also determine training practices and nutrition needs. Ultra running requires dedication, commitment, determination and good aerobic capacity. A good sense of direction is also handy! Individual requirements will be determined by training load, type of sessions and training goals, specific individual needs, environment, body composition goals, health and adjustment for growth in younger runners.

The best training diet will depend on the type of trail runner and target events. Some people might throw in a trail run as part of an overall mixed week of exercise, while others may be more serious competitors working towards specific races. Either way, there are some common principles when it comes to nutrition for training:. Many ultrarunners tend towards a higher carbohydrate intake due to high fuel needs. There has been recent publicity about using a low-carb, high-fat LCHF diet to fuel ultra running, with the goal of enhancing fat as a fuel rather than relying on continual topping up of carbohydrate during training and events.

Ultra running is potentially one pursuit that could suit a LCHF approach for some, as events can be completed at a lower intensity than marathon distance, allowing fat to be recruited as fuel. At higher intensities our body relies on carbohydrate to fuel performance, so if you need bursts of speed carbohydrate is critical. If you are considering this, discuss with an Accredited Sports Dietitian. It is important to start your run hydrated. At the later checkpoints and aid stations of a race like the Western States Endurance Run, some runners will sit and eat sandwiches and drink soda and pocket crackers or gels to bring with them as they continue in the race.

Every runner has a different strategy. So what does Walmsley really eat? As he prepares to make his marathon debut at the U. Olympic Marathon Trials in Atlanta on Feb. I know what works for me before a race. For Walmsley, that means giving in to the occasional cravings.

Walmsley says that for ultrarunners, sometimes an overload of sugar and calories can help maintain the energy needed to complete high mileage training days. Are we as knowledgeable and careful about our eating habits the rest of the time? Whatever our goal — whether to get a bit leaner by losing some body fat or just to stay as healthy as we were at our peak training — here are some lifestyle changes that can make a real difference.

And they will NOT include eating carrot sticks and drinking water with lemon at parties. You deserve to enjoy those holiday specialties after putting in all that training! Food is fuel for energy to function and perform.

All food can be broken down into six essential nutrients — the macronutrients: carbohydrates, protein and fat, and the micronutrients: vitamins and minerals, and water. Endurance athletes should aim for a diet that is approximately 60 percent carbohydrate, 25 percent fat 20 percent when the goal is to lose body fat and up to 30 percent under heavy training conditions , and 15 percent protein.

Vitamins and minerals contribute to our nutrition, acting like catalysts to help regulate body processes or combining to form structures such as calcium in bones. Many ultrarunners, thinking if some is good, more is better, take vitamin and mineral supplements in excess. And while moderate amounts may be beneficial for the active individual, studies show that mega-dosing does not help. The possible exception may be vitamin C.

Some studies found that taking milligrams per day for three weeks before an ultramarathon reduced post-race cold symptoms while other studies found that vitamin C supplementation made no difference. Water is essential for stabilizing body temperature and for transport — carrying nutrients to cells and waste products away.

Not just anything, but a balance of healthy foods at the right times. To help increase your metabolism and thus burn more fat , there are several things to do and to keep in mind. First, eat breakfast. It helps rev up your engine first thing in the morning when you awaken and are low in stored calories and metabolism. This can be a huge boost to burning more calories during the day. Second, eat foods that are close to the source.

An orange is closer to the source than orange juice. And orange juice is closer to the source than orange-flavored marmalade. It takes approximately four oranges to make a glass of orange juice. You could easily drink a glass of orange juice, but could you eat four oranges? A whole orange has fiber and bulk. It costs you more calories to break down that fiber through chewing and digestion and it keeps you feeling fuller than just drinking those blended calories.

Better for you to be the blender! Third, eat foods with variety and balance in mind. Since basal, or resting, metabolic rate burns 65 — 75 percent of the calories you eat, it helps to have a high metabolism. See the following tips to fine tune your food habits. If your goal is to maintain your peak training health, then, at the risk of stating the obvious, eat a healthy diet all the time.