Running an ultramarathon isnât just about enduranceâit’s about perfecting every detail, including how you fuel your body. As you push past the 26.2-mile mark, every choice you make can either boost your performance or derail it. One of the biggest game-changers? Nutrition.
If youâve ever hit the dreaded “wall” during a race, you know how devastating it can feel. But often, these struggles can be traced back to common nutritional mistakes that are surprisingly easy to avoid. Whether you’re a newbie gearing up for your first ultra or a seasoned runner looking to fine-tune your strategy, this guide will help you conquer the most common fueling mistakes and stay strong from start to finish. Ready to fuel your success? Letâs dive in! đ
Mistake #1: Not Fueling Enough During Training đââïž
Why This Is a Huge Mistake đ€
If you think you can get away with not fueling during your long training runs, think again. Many ultramarathon runners make the fatal mistake of assuming their body can handle the long haul without proper fuel. The truth? Your body needs energy to keep running for hours on end, and not fueling during training sets you up for a crash and burn situation on race day.
We all know the feelingâthe “bonk,” when your legs suddenly feel like lead, your vision gets blurry, and youâre struggling just to keep moving. Thatâs not only uncomfortable; itâs a major risk. Without practicing fueling during your training, youâll be flying blind on race day when the stakes are high.
How to Avoid This Mistake đ
- Start Fueling Early in Your Long Runs: Practice makes perfect, and that includes fueling. Begin your fueling strategy on training runs that are 2+ hours long. This will help your body get accustomed to digesting fuel while running. Aim to eat or drink something every 30-45 minutes, just like you would on race day.
- Experiment with Different Fuels: Gels are easy, but they arenât the only game in town. Try a mix of whole foods (bananas, peanut butter sandwiches) and sports drinks to see what keeps you feeling energized without upsetting your stomach. Your body may react differently to these foods than it does to sugary gels, so take note of how you feel.
- Fueling Should Be a Habit, Not a Last-Minute Thought: Donât wait until you feel tired or hungry to start fueling. By that time, it might be too late. Your energy stores could already be drained, leaving you struggling to catch up. Start fueling early and stay on top of it.
Pro Tip đĄ: If you’re running in hot weather, include electrolyte-rich options like coconut water or sports drinks. Dehydration combined with a lack of fuel can hit you hard, so always top up your hydration while fueling.
Why Does This Matter?
During ultramarathons, your body is working at maximum capacity for hours, even upwards of 24 hours in some cases! Your muscles are constantly using up energy, and if you donât replace it regularly, youâll run out of gas. Think of it like trying to drive a car without gasâno matter how powerful your engine is, itâs going to stop.
Take Action Now
Before your next long run, take 10 minutes to plan your fueling strategy. Write down what foods and drinks youâll bring along and when you plan to eat. This will not only help prevent hitting the wall but will also give you the confidence you need on race day.
Mistake #2: Relying Too Much on Sugary Gels and Drinks đŹ
Why This Is a Mistake
Sugar might be your quick fix during a race, but it can also be your downfall. Itâs tempting to grab an energy gel or drink when youâre starting to feel fatigued, but relying too heavily on sugary sources can cause your blood sugar to spike and then crashâleaving you feeling worse than before. We’ve all been there: that initial sugar rush feels like a lifeline, but then you hit the inevitable crash that leaves you feeling drained and sluggish.
The problem with relying too much on sugar is that it doesnât provide the steady energy you need for long-lasting performance. Ultramarathon distances require sustained fueling, and sugar alone simply wonât cut it.
How to Avoid This Mistake đ
- Incorporate Whole Foods: While gels are convenient, they canât offer the long-term energy that whole foods can. Snacks like nuts, trail mix, or dried fruits (think dates and apricots) give you complex carbs and healthy fats that help keep your energy levels consistent throughout the race.
- Balance Your Fuel: Use a mix of carbohydrates, protein, and fats in your fueling strategy. For example, a handful of pretzels with some nut butter will give you salt, carbs, and healthy fats that will keep your stomach happy and your energy steady.
- Fuel with Protein: Donât skip protein entirely! A small amount of protein in your fuel will help with muscle repair and recovery, reducing the chances of hitting that dreaded “wall” later on.
Pro Tip đĄ: You donât need to bring a full feast with you on race day, but having a balanced snack every hour or so (rather than just sugar) will help you maintain energy without those wild blood sugar swings.
Mistake #3: Ignoring Electrolyte Balance âĄ
Why This Is a Mistake
When youâre running for hours, especially in heat, your body loses more than just waterâit loses electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and hydration. If you neglect electrolyte replacement during long runs or races, you risk cramping, fatigue, and even more serious conditions like hyponatremia (low blood sodium).
If youâve ever experienced leg cramps or muscle spasms during a run, itâs often because your electrolytes are out of whack. Unfortunately, water alone doesnât replenish these lost electrolytes. Thatâs where sports drinks and electrolyte tablets come in.
How to Avoid This Mistake đ
- Hydrate with Electrolytes: Donât just drink water. Use drinks that contain electrolytes, like sports drinks or electrolyte tablets. Coconut water is another great natural option, providing potassium and sodium to keep you balanced.
- Salt Tabs Are Your Friend: Many ultramarathon runners swear by salt tablets to keep their electrolytes in check. Take them during your long runs and races to avoid cramping.
- Watch for Symptoms of Imbalance: If you start feeling nauseous, dizzy, or crampy, itâs a sign you may need more electrolytes. Stay ahead of these symptoms by incorporating electrolytes into your hydration plan from the start.
Pro Tip đĄ: If you’re running in hot and humid conditions, you’ll likely need more electrolytes than in cooler temperatures. Pay attention to your body’s signals and adjust accordingly.
Mistake #4: Not Eating Enough Protein for Recovery đ
Why This Is a Mistake
Many ultramarathon runners focus on carbs and hydration, but protein is just as important, especially when it comes to recovery. Protein plays a critical role in muscle repair and growth. If you neglect it, you might feel sore for days or even risk injury due to muscle fatigue and overuse.
After a long run, your muscles are essentially breaking down, and they need protein to rebuild stronger. Failing to get enough protein can leave you feeling sluggish and increase your recovery time, which means less time training and more time waiting to get back on track.
How to Avoid This Mistake đ
- Post-Run Protein: After your long run, aim to consume a meal or snack that includes protein within 30 minutes. A protein shake, yogurt, or even a turkey sandwich can work wonders.
- Prioritize Lean Proteins: Chicken, fish, eggs, and plant-based options like tofu or legumes are excellent sources of protein that can support muscle repair.
- Balance with Carbs: Carbs arenât the enemy, but they work best when paired with protein. A post-run snack like a banana with almond butter will replenish glycogen stores and aid in muscle recovery.
Pro Tip đĄ: Donât wait too long to eat after your run. Aim to get 20-30 grams of protein within an hour of finishing. This will kickstart your muscle repair and help you feel better the next day!
Why It Matters?
Your body has been through the wringer during an ultramarathon. Fueling with the right combination of carbs, protein, and electrolytes helps you recover faster, feel less sore, and be ready for your next training session or race. Proper post-race nutrition isnât just about surviving; itâs about thriving and setting yourself up for long-term success.
Mistake #5: Overlooking Hydration Strategies đ§
Why This Is a Mistake
Hydration is about more than just drinking water; itâs about maintaining the right balance of fluids to keep your muscles functioning, your body cool, and your mind sharp. Many ultramarathon runners make the mistake of either drinking too much water or not enough during races, both of which can cause significant issues.
Overhydrating can lead to hyponatremia, a dangerous condition where your blood sodium levels drop too low, while dehydration leads to fatigue, cramps, and heat exhaustion. Striking the right balance is key to long-lasting energy and performance.
How to Avoid This Mistake đ
- Donât Rely Solely on Thirst: Thirst is often a late signal that youâre already dehydrated. Instead, create a hydration plan where you drink small amounts of fluid regularly, rather than waiting until youâre thirsty.
- Electrolyte-Rich Hydration: Just like you need to fuel with food, you need to fuel with liquids. Use hydration drinks that include electrolytes to replace sodium and potassium, which are lost through sweat. Itâs essential to replace both fluids and electrolytes during the race.
- Practice Hydration During Training: What works for one runner may not work for another. Some runners thrive on a specific hydration schedule, while others prefer to sip when needed. Experiment during training to find what works for you.
Pro Tip đĄ: A good rule of thumb is to drink around 16-20 ounces of fluid every hour, adjusting based on the heat and intensity of your run. But make sure to listen to your bodyâit knows best!
Mistake #6: Waiting Too Long to Eat During the Race â°
Why This Is a Mistake
Waiting too long to fuel during a race is a common mistake that can lead to significant energy crashes and even “bonking” (a dramatic, sudden drop in energy). The longer you wait to refuel, the harder it becomes for your body to catch up and restore its energy levels.
Many runners make the mistake of thinking theyâll only need to fuel later in the race. However, by the time hunger or fatigue hits, itâs often too late to avoid the damage done to your performance.
How to Avoid This Mistake đ
- Eat Regularly: Start eating at regular intervals early in the race, even before you start feeling hungry. Ideally, aim to fuel every 30-45 minutes during the race to prevent the energy depletion that leads to fatigue.
- Stick to Easy-to-Digest Foods: On race day, your stomach can be a bit more sensitive. Choose foods that are easy to digest, like energy gels, bananas, and electrolyte drinks, rather than heavy meals.
- Use Your Training as a Guide: In training, pay attention to when you feel most in need of fuel and aim to start at that time in your race.
Pro Tip đĄ: Donât wait for hunger pangs to strikeâby then, your bodyâs already in deficit. Plan ahead and fuel early, often, and consistently.
Mistake #7: Failing to Adjust Nutrition to Environmental Conditions đâïž
Why This Is a Mistake
The environment in which you race can drastically affect your nutritional needs. Extreme heat, cold, or altitude all require adjustments to your fueling and hydration strategies. Running in hot weather? Youâll need more electrolytes. Racing in colder temperatures? Your body may need more carbs for energy.
Not adapting to the weather can lead to dehydration, energy crashes, and a slower recovery time.
How to Avoid This Mistake đ
- Adjust Hydration for Heat: In hot races, increase your electrolyte intake to compensate for the higher loss of sodium and potassium. In cold weather, focus on carbs to give your body energy while helping to maintain warmth.
- Layer Your Fueling: If youâre racing at altitude or in extreme weather, bring a variety of foods and drinks to account for potential changes in your bodyâs digestive efficiency.
- Monitor Your Bodyâs Signals: Pay attention to how your body responds to the temperature and adjust your nutrition plan on the fly if needed. What worked for you in the past might need tweaking based on the race environment.
Pro Tip đĄ: Always check the weather forecast before your race. Be prepared to adapt your fueling and hydration based on the conditions, whether thatâs extra electrolytes in the heat or extra carbs in the cold.
Conclusion: Fueling for Success in Your Ultramarathon đ
Nailing your nutrition strategy is one of the most important factors in successfully completing an ultramarathon. By avoiding these common fueling mistakes, youâll ensure your body has the right fuel to power through those long miles, recover quickly, and set yourself up for success. Whether you’re training or racing, remember: itâs all about consistent fueling, staying hydrated, and listening to your body.
So, what will your next fueling strategy look like? Start planning today, and youâll cross the finish line with confidence and strength. Letâs go, ultramarathonerâyouâve got this! đ„
Further Reading đ
For more detailed information and further research into ultramarathon nutrition and hydration strategies, explore these trusted resources:
- The Science and Mystery of Ultra Fueling â Trail Runner Magazine
An in-depth article discussing the complexities of fueling during ultramarathons, including insights from elite runners and nutrition experts. - AcidâBase and Electrolyte Balance Responses in the Performance of Female Ultramarathon Runners â National Institutes of Health
A study examining how electrolyte imbalances affect performance in female ultramarathon runners, highlighting the importance of maintaining proper electrolyte levels. - Hydration Strategies, Weight Change, and Performance in a 161 km Ultramarathon â PubMed
Research analyzing different hydration strategies and their impact on performance and weight changes during a 161 km ultramarathon. - Analysis of Food and Fluid Intake in Elite Ultra-Endurance Runners â Journal of the International Society of Sports Nutrition
A comprehensive study on the dietary and fluid intake patterns of elite ultra-endurance runners during 24-hour races. - Nutrition in Ultra-Endurance: State of the Art â PubMed Central
An article providing an overview of current research on nutrition strategies for ultra-endurance athletes, including energy balance and nutrient timing.
Ultramarathon Nutrition Quiz đ
Test your knowledge on ultramarathon nutrition and see how prepared you are to fuel your race day success!
- How often should you refuel during an ultramarathon race?
- A) Every 15 minutes
- B) Every 30-45 minutes
- C) Every hour
- D) Only when you’re hungry
- What type of foods should you include in your fueling strategy for an ultramarathon?
- A) Only sugary gels
- B) A mix of carbs, protein, and fats
- C) Only water
- D) Only protein bars
- Which of the following is a key electrolyte lost during long runs and ultramarathons?
- A) Calcium
- B) Magnesium
- C) Sodium
- D) Zinc
- Whatâs the main purpose of consuming protein during an ultramarathon?
- A) To provide quick energy
- B) To support muscle repair and recovery
- C) To stay hydrated
- D) To keep your stomach from growling
- Which of the following is the most appropriate hydration strategy during a hot weather ultramarathon?
- A) Drinking only water
- B) Drinking sports drinks with electrolytes
- C) Drinking only cold beverages
- D) Drinking as much water as possible to stay hydrated
- What is the risk of overhydrating during a race?
- A) Weight gain
- B) Hyponatremia (low sodium levels)
- C) Increased hunger
- D) Excessive sweating
- When should you start fueling during an ultramarathon?
- A) As soon as you start feeling fatigued
- B) Within the first 30-45 minutes of the race
- C) After the first 10 miles
- D) Once you start feeling hungry
- What should you avoid eating immediately before or during an ultramarathon?
- A) Simple sugars
- B) High-fiber foods
- C) Electrolyte-rich snacks
- D) Complex carbs like pasta
- How much fluid should you aim to consume per hour during an ultramarathon?
- A) 8-12 ounces
- B) 16-20 ounces
- C) 24-30 ounces
- D) 40-50 ounces
- Which of these foods is a great source of carbs and protein to fuel an ultramarathon?
- A) Candy bars
- B) Bananas and peanut butter
- C) Potato chips
- D) Energy drinks only
Answers:
- B) Every 30-45 minutes
Refueling regularly is crucial to avoid energy depletion. A steady intake of carbs, electrolytes, and a small amount of protein will keep you energized. - B) A mix of carbs, protein, and fats
A balanced fuel strategy ensures you donât crash during the race and helps sustain your energy levels for the long haul. - C) Sodium
Sodium is the most crucial electrolyte to replenish during long races, especially in hot conditions, to avoid cramps and dehydration. - B) To support muscle repair and recovery
Protein helps repair muscle tissue and aids recovery, preventing muscle fatigue and soreness after long runs. - B) Drinking sports drinks with electrolytes
Electrolytes help replenish sodium and potassium lost in sweat and prevent dehydration and cramping in hot conditions. - B) Hyponatremia (low sodium levels)
Overhydration can lead to hyponatremia, a condition where sodium levels drop dangerously low due to excessive water intake without electrolytes. - B) Within the first 30-45 minutes of the race
Start fueling early to avoid hitting the “wall” later in the race. Itâs better to fuel proactively rather than waiting until you feel fatigued. - B) High-fiber foods
High-fiber foods can cause gastrointestinal discomfort during a race. Stick to easy-to-digest carbs and protein sources instead. - B) 16-20 ounces
Aim to drink 16-20 ounces of fluid per hour to stay properly hydrated without overloading your stomach. - B) Bananas and peanut butter
This combination provides both carbs for quick energy and protein for muscle repair, making it a great option for fueling during long races.
How Did You Do?
- 8-10 Correct: You’re an ultramarathon nutrition pro! You have a solid understanding of what it takes to fuel your body for race day success.
- 5-7 Correct: Nice job! Youâre on your way to mastering your ultramarathon nutrition strategy. Keep learning and tweaking your plan to improve your performance.
- 0-4 Correct: Donât worry, we all start somewhere! Use this quiz as a learning tool to help fine-tune your fueling strategies. Proper nutrition is key to success in ultramarathons, and you’re on the right track to learning more!
Frequently Asked Questions (FAQ) đ§
Q1: How do I know when Iâm properly fueling during an ultramarathon?
- Answer: Proper fueling is about consistency. If you’re maintaining your energy levels throughout the race without experiencing major crashes or hitting the wall, you’re on the right track. A good rule of thumb is to start fueling early (within 30 minutes) and continue every 30-45 minutes. You should also listen to your bodyâif you feel sluggish or lightheaded, you may need to adjust your fueling strategy.
Q2: Can I rely on energy gels exclusively during an ultramarathon?
- Answer: While energy gels are convenient and provide a quick source of sugar, relying solely on them can lead to energy crashes due to their high glycemic index. Itâs important to have a mix of fueling sources, including complex carbohydrates (e.g., whole grains, fruits), protein (e.g., peanut butter, nuts), and fats (e.g., avocado). This combination provides sustained energy without the sharp spike and crash of just sugary gels.
Q3: How much water should I drink during an ultramarathon, and how can I prevent overhydration?
- Answer: The amount of water you need depends on the temperature, humidity, and how much you sweat. Aim for about 16-20 ounces of fluid every hour. However, don’t drink to the point of excess, as overhydration can lead to hyponatremia (low sodium levels). A good strategy is to include electrolyte-rich drinks along with your water, which will help maintain your fluid and electrolyte balance. Trust your thirst but be mindful of not drinking too much in a short period.
Q4: What foods are best to eat before a long ultramarathon race?
- Answer: The night before your race, focus on consuming a meal rich in complex carbohydrates (e.g., pasta, rice, sweet potatoes) to ensure your glycogen stores are full. Include moderate amounts of protein (chicken, tofu) and small amounts of fat. The morning of the race, aim for easily digestible foods like oatmeal, bananas, or a piece of toast with peanut butter. Avoid high-fiber or greasy foods, which may cause stomach discomfort.
Q5: How can I prevent cramps during an ultramarathon?
- Answer: Muscle cramps are often caused by dehydration and electrolyte imbalances. To prevent cramps, make sure you’re consuming enough fluids, electrolytes (sodium, potassium, magnesium), and fuel throughout the race. Additionally, incorporating stretches or strengthening exercises for your legs in your training can help reduce the likelihood of cramping.
Q6: Should I fuel with food or liquids during an ultramarathon?
- Answer: A combination of both is usually the best strategy. Liquid fuels like energy drinks or sports drinks can be easier to digest and help with hydration and electrolytes. But solid foods like gels, bars, fruits, or sandwiches provide the necessary calories and nutrients. Alternate between liquids and solids to prevent stomach fatigue and keep your energy levels steady.
Q7: Is there a “best” time to eat during an ultramarathon?
- Answer: Ideally, you should start fueling early, within the first 30 minutes of your race, even if you donât feel hungry yet. It’s about preventing energy depletion, not just reacting to hunger. After that, aim to fuel every 30-45 minutes. This regular fueling schedule ensures you have enough energy throughout the race and avoids the dreaded “bonk.”
Q8: How do I adjust my nutrition if Iâm running in extremely hot or cold weather?
- Answer: In hot weather, youâll sweat more and need to replenish lost electrolytes (sodium, potassium, magnesium) more frequently. Sports drinks with electrolytes are particularly useful in these conditions. In cold weather, your body uses more energy to stay warm, so you may need more carbs. You might also find it harder to drink as much fluid, so make sure you’re consuming warm or room-temperature drinks to encourage hydration.
Q9: What should I eat after an ultramarathon to recover properly?
- Answer: After completing your race, focus on replenishing your glycogen stores with a carbohydrate-rich meal and providing your muscles with protein for recovery. Aim to eat a balanced meal within 30 minutes to an hour. Good options include a turkey sandwich with whole-grain bread, a smoothie with fruits and protein powder, or a rice and chicken bowl. Hydrate well to replace lost fluids and electrolytes.
Q10: How can I train my body to handle race-day nutrition during training?
- Answer: You can only prepare for race-day nutrition by practicing during your long training runs. Try different types of fuel (gels, bars, fruits) and fluids to see what works best for your body. Incorporate your fueling strategy into each long run, testing both solid foods and hydration. This will help you fine-tune your plan so youâre comfortable with your choices on race day.
About the Author
Lost Pace is an ultramarathon runner, shoe-tester and the founder of umit.net. Based year-round in TĂŒrkiyeâs rugged Kaçkar Mountains, he has logged 10,000 + km of technical trail running and completed multiple 50 Kâ100 K ultras.
Blending mountain grit with data, Lost analyses power (CP 300 W), HRV and nutrition to craft evidence-backed training plans. He has co-written 260 + long-form guides on footwear science, recovery and endurance nutrition, and is a regular beta-tester of AI-driven coaching tools.
When he isnât chasing PRs or testing midsoles, youâll find him sharing peer-reviewed research in plain English to help runners train smarter, stay healthier and finish stronger.
Ultrarunner · Data geek · Vegan athlete