🏃♂️ Introduction: 2025 – A New Era of Ultramarathon Nutrition
In the world of ultrarunning, nutrition is always evolving. But 2025 is shaping up to be a groundbreaking year. From cutting-edge supplements to personalized hydration strategies and the ongoing debate between carb loading and fat adaptation, ultramarathon nutrition has never been more dynamic.
Gone are the days of a one-size-fits-all approach. Today, elite ultrarunners and weekend warriors alike are exploring innovative methods to fuel their bodies for long-distance challenges. We’re not just talking about traditional gels and electrolyte drinks. In 2025, ultrarunners are experimenting with:
✅ Smart Nutrition Algorithms: Apps that use your biometrics (sweat rate, weight, VO2 max) to generate a personalized race-day fueling plan.
✅ Micro-Dosing Carbs for Consistent Energy: Instead of heavy pre-race carb loading, some runners are using small, frequent doses of fast-digesting carbs during the race.
✅ Fat-Adapted Hybrid Strategies: Combining fasted training with strategic carb refueling to maximize fat burn without sacrificing power.
✅ Next-Gen Electrolytes: Personalized salt and mineral blends based on your sweat composition.
✅ Sustainable Nutrition: Plant-based, low-waste, and eco-friendly fuel options for environmentally-conscious runners.
This guide will take you through the most exciting ultramarathon nutrition trends for 2025, helping you choose the best strategies for your next adventure. Whether you’re a high-carb traditionalist or a fat-adapted pioneer, there’s something here for you.
Ready? Let’s dive in. 🚀
🚀 1️⃣ Carb Loading in 2025: Beyond the Traditional Pasta Party
For decades, carb loading has been a staple of endurance sports. But in 2025, ultrarunners are redefining how they prepare their bodies for long races. Gone are the massive pasta dinners the night before a race. Instead, athletes are adopting smarter, more precise methods to maximize their glycogen stores without the sluggish, bloated feeling.
✅ The Science of Carb Loading: What Has Changed?
Traditional carb loading involved eating large quantities of carbs for 2–3 days before a race, aiming to saturate muscle glycogen stores. But recent research has shown that this approach can lead to:
- Blood sugar spikes and crashes during the race.
- Digestive issues, especially for runners with sensitive stomachs.
- Unwanted weight gain from water retention.
In 2025, athletes are shifting toward “Micro-Dosing Carbs” – a method that provides steady energy without massive calorie overload.
🍌 Micro-Dosing Carbs: The 2025 Game-Changer
Micro-dosing carbs means consuming small, easily digestible amounts of carbohydrates at frequent intervals before and during a race. This approach allows runners to maintain stable energy levels without the digestive burden of a massive carb meal.
🔹 How It Works:
- Pre-Race (24–48 hours): Focus on moderate-carb meals, avoiding sugary or high-fat foods.
- Race Morning: Light, high-carb breakfast (like rice cakes with honey or an oat smoothie).
- During the Race: Small sips of carb-based drinks or energy gels every 30–45 minutes.
🔹 Benefits:
- Avoids the “carb coma” feeling.
- Reduces the risk of GI distress.
- Provides consistent, sustainable energy.
🥗 New High-Carb Superfoods for 2025
Runners are also exploring new, natural carb sources that offer fast energy without the sugar spikes of candy or sugary gels. Some of the top choices include:
- Freekeh (Green Wheat): A high-fiber, slow-digesting grain that provides steady energy.
- Purple Sweet Potatoes: Packed with antioxidants and easily digestible carbs.
- Banana Rice Cakes: Light, portable, and easy on the stomach.
- Tapioca Energy Gels: A clean, natural alternative to sugar-filled gels.
📝 Sample Carb Loading Plan (Micro-Dosing Method)
| Time | Meal / Snack | Carb Source |
|---|---|---|
| 24 Hours Before | Whole grain pasta with tomato sauce and steamed veggies | Complex Carbs |
| 12 Hours Before | Overnight oats with chia seeds and a banana | Slow Carbs |
| 3 Hours Before | White rice with a small amount of olive oil | Easy-to-Digest Carbs |
| 1 Hour Before | Rice cakes with honey | Fast Carbs |
| During Race | Sips of a carb drink + energy chews | Quick Carbs |
💡 Pro Tips: Making Carb Loading Work for You in 2025
- Avoid Large Dinners: Instead of a massive pre-race meal, spread your carb intake over 24–48 hours.
- Choose Low-Fiber Options: This reduces the risk of stomach issues during the race.
- Stay Hydrated: Carbs need water to store as glycogen. Maintain proper hydration.
- Experiment in Training: Never try a new carb-loading strategy for the first time on race day.
Ready for the next evolution? Let’s explore the rising trend of Fat Adaptation in 2025. 🚀
🚀 2️⃣ Fat Adaptation in 2025: The Rise of Hybrid Fueling
In 2025, the concept of fat adaptation is no longer limited to hardcore keto athletes. Instead, ultrarunners are exploring “Hybrid Fueling” — a flexible approach that leverages the best of both fat and carbohydrate metabolism. This strategy aims to improve endurance, reduce gastrointestinal distress, and maintain stable energy levels without the sugar spikes and crashes.
✅ What is Fat Adaptation?
Fat adaptation is a metabolic state where your body is trained to use fat as its primary fuel source, even at higher intensities. This is achieved through a combination of strategic fasting, low-carb eating, and specific training methods.
But in 2025, fat adaptation has become more sophisticated, with runners using a “Train Low, Race High” strategy:
- Train Low: Regular training sessions are done in a low-carb state, teaching the body to burn fat efficiently.
- Race High: On race day, a balanced intake of carbs is used to maintain peak performance without blood sugar crashes.
🔬 The Science Behind Fat Adaptation
Fat provides a nearly limitless energy supply, even in lean runners. When you become fat-adapted, your body can:
- Access stored body fat more easily during long runs.
- Preserve muscle glycogen, extending endurance.
- Reduce dependence on sugary gels and drinks.
However, full fat adaptation can take 3–4 weeks of consistent low-carb training. But in 2025, hybrid fueling allows runners to benefit from fat adaptation without extreme dietary restrictions.
🥑 How to Become Fat-Adapted: The 2025 Approach
1️⃣ Start with a Low-Carb Base (10–14 Days):
- Eat meals rich in healthy fats: avocados, nuts, olive oil, fatty fish.
- Keep daily carbs below 100 grams.
- Train in a fasted state (morning runs without breakfast).
2️⃣ Introduce Strategic Carb Refueling:
- Use moderate carbs during long runs (sweet potatoes, bananas).
- Add a small amount of carbs (~30g) post-run for recovery.
3️⃣ Practice Fasted Long Runs:
- Perform one long run per week on an empty stomach (water only).
- Avoid sugary energy products during these runs.
4️⃣ Use a Hybrid Approach for Races:
- Start the race with a balanced fat + carb meal.
- Use fat-rich snacks (nuts, nut butter) early in the race.
- Gradually switch to carb-based fuels in the final stages.
🥥 Top Fat-Adaptive Foods for 2025
The old keto favorites — bacon and butter — are gone. Modern fat-adaptive ultrarunners focus on clean, plant-based fat sources:
- MCT Oil: Rapidly converted to ketones for fast energy without a crash.
- Chia Seeds: Rich in omega-3s and fiber, they provide slow-digesting energy.
- Nut Butter Packets: Portable, high-fat snacks perfect for long runs.
- Dark Chocolate (85%+ Cocoa): A satisfying, low-sugar energy boost.
- Coconut Chips: Light, salty, and packed with healthy fats.
📈 The Benefits and Risks of Fat Adaptation
✅ Benefits:
- Stable energy without sugar spikes.
- Reduced GI distress compared to high-carb fueling.
- Greater access to body fat stores for long races.
❌ Risks:
- Low energy during high-intensity efforts if not properly balanced.
- Risk of “bonking” if carbs are restricted too much.
- Can take several weeks to become fully adapted.
📝 Sample Fat-Adaptive Race Fueling Plan (Hybrid Model)
| Time | Fueling Strategy | Example Foods |
|---|---|---|
| 3 Days Before | Moderate carb, high-fat meals | Avocado salad, olive oil dressing |
| Race Morning | Balanced fat + carb breakfast | Oats with chia + almond butter |
| First Half | Fat-based snacks | Nut butter packets, coconut chips |
| Mid-Race | Switch to a mix of fat + carbs | Rice cakes with peanut butter |
| Final Stages | Fast-absorbing carbs | Energy chews, banana, honey |
💡 Pro Tips: Making Fat Adaptation Work for You in 2025
- Don’t Rush the Process: Give yourself 2–4 weeks to adapt.
- Train Smart: Use fasted runs to boost fat burning, but balance with carb-fueled sessions.
- Stay Hydrated: Low-carb diets can cause dehydration, so monitor your fluid intake.
- Experiment in Training: Find the perfect fat-carb balance for your body.
🚀 3️⃣ Strategic Hybrid Fueling: The Best of Both Worlds in 2025
In 2025, ultrarunners are no longer forced to choose between carb loading and fat adaptation. Instead, they’re embracing a “Hybrid Fueling Strategy” — a flexible approach that combines the benefits of both methods. This allows athletes to access fat stores for long, steady energy while using carbs for powerful bursts and high-intensity sections.
Hybrid fueling is not just a compromise — it’s a superior strategy for most ultrarunners, offering:
✅ Steady, long-lasting energy from fats.
✅ Rapid energy boosts from carbs when needed.
✅ Reduced risk of GI distress compared to full carb loading.
✅ Improved metabolic flexibility.
⚡ How Hybrid Fueling Works: The 2025 Approach
Hybrid fueling involves teaching your body to burn both fat and carbs efficiently. This is achieved through a combination of strategic training and dietary practices:
1️⃣ Train with Fat Adaptation:
- Use fasted morning runs to boost fat burning.
- Perform long, slow runs on minimal carbs (fat-based snacks only).
- Maintain a moderate-fat diet on most training days.
2️⃣ Top Up with Carbs for Intensity:
- Include carbs before hard interval sessions or race simulations.
- Use easy-to-digest carb sources during races (honey, rice cakes, energy chews).
3️⃣ Adjust Based on Your Race Type:
- For shorter ultras (50K–100K): Use a higher carb ratio (60% carbs, 30% fat, 10% protein).
- For multi-day stage races or 100-milers: Increase fat intake (40% carbs, 50% fat, 10% protein).
📊 Hybrid Fueling: When to Prioritize Carbs vs Fats
Understanding when to rely on fats or carbs is the key to hybrid fueling success.
| Race Segment | Primary Fuel Source | Example Foods |
|---|---|---|
| Pre-Race (3 Hours) | Balanced (Carb + Fat) | Oats with chia + peanut butter |
| First Half of Race | Primarily Fat | Nut butter packets, coconut chips |
| Mid-Race | Balanced | Rice cakes with almond butter |
| Final Stages | Primarily Carbs | Energy chews, banana, honey |
🏃♂️ How Elite Runners Use Hybrid Fueling in 2025
In 2025, many elite ultrarunners are combining carb and fat fueling in innovative ways. Here’s how some of the best are doing it:
- Megan, a mountain ultrarunner: Starts with a fat-heavy breakfast (avocado toast), uses fat-based snacks (coconut chips, nut butter) for the first half, and switches to carb gels for the final climbs.
- Ryan, a desert stage racer: Trains with fasted runs, but during races, he starts with low-GI carbs (sweet potatoes, nuts) and transitions to fast-acting carbs (energy drinks, honey) as the heat intensifies.
- Alex, a 100K road runner: Mixes MCT oil into his coffee on race morning, starts with rice cakes and almond butter, and uses fruit chews in the final 30K.
📝 Sample Hybrid Fueling Plan (Ultra Marathon)
| Time | Fueling Strategy | Example Foods |
|---|---|---|
| Pre-Race (3 Hours) | Balanced meal (carb + fat) | Oats with chia + nut butter |
| Race Start | Slow-digesting fat | Nut butter, coconut chips |
| Mid-Race | Balanced (carb + fat) | Rice cakes, almond butter |
| Final Stages | Fast-absorbing carbs | Energy chews, banana, honey |
🌟 New Hybrid Fueling Products for 2025
In 2025, a new generation of hybrid fueling products is making this approach even easier:
- “FlexFuel” Energy Bars: Half fat (almond butter, chia), half carbs (dates, oats).
- MCT-Infused Energy Gels: Fast energy without sugar spikes.
- Adapt+ Electrolyte Blends: Balanced electrolytes that prevent dehydration without causing stomach upset.
- Fuel Pods: Portable, single-serving nut butters with added electrolytes for long runs.
💡 Pro Tips: Making Hybrid Fueling Work for You
- Experiment in Training: Find the perfect balance between fats and carbs for your body.
- Adjust for Conditions: In hot races, prioritize lighter, carb-based fuels. In cold or high-altitude races, use more fats.
- Stay Flexible: If you feel a bonk coming, don’t hesitate to switch to fast carbs.
- Monitor Your Energy: If you feel sluggish, you may need more carbs. If your stomach feels heavy, reduce fat intake.
🚀 4️⃣ Hydration & Electrolytes in 2025: Precision, Personalization, and Performance
In 2025, hydration is no longer just about drinking water. Ultramarathon runners are using precision hydration strategies, personalized electrolyte blends, and real-time monitoring to stay perfectly fueled for long, grueling races. With advancements in sweat analysis and portable hydration tech, ultrarunners can now optimize fluid intake like never before.
✅ Why Hydration is Critical in Ultramarathons
Even a 2% loss of body weight from dehydration can impact performance. But overhydration (hyponatremia) can be just as dangerous, leading to low blood sodium and serious health risks.
In 2025, the focus is on personalized hydration:
- Dynamic Hydration Plans: Adjusted based on sweat rate, temperature, and race intensity.
- Custom Electrolyte Blends: Tailored to each runner’s sweat composition (sodium, potassium, magnesium).
- Smart Hydration Monitoring: Wearable sensors that alert you to drink before you’re thirsty.
💧 Understanding Your Sweat Rate and Composition
One of the biggest breakthroughs in 2025 is the ability for runners to precisely calculate their sweat rate and electrolyte loss. This is done through:
- Sweat Patch Sensors: Devices worn on the arm or back that measure sweat rate, sodium loss, and total fluid loss in real time.
- Smartphone Apps: Automatically calculate your hourly fluid and electrolyte needs based on live data.
🔹 Example:
- Runner A has a high sweat rate (1.2 L/hour) and loses 800 mg of sodium per liter.
- Runner B has a lower sweat rate (0.6 L/hour) but loses 1,200 mg of sodium per liter.
- Their hydration plans will be completely different.
🧂 Personalized Electrolytes: The Future is Here
Generic sports drinks are a thing of the past. In 2025, ultrarunners are using personalized electrolyte solutions that match their unique needs:
✅ Precision Hydration Packs: Custom-mixed powders based on your sweat test results.
✅ Liquid Electrolyte Capsules: Adjustable doses for hot or humid races.
✅ Sodium-Enhanced Energy Gels: For runners with high sodium loss.
✅ Mineral Balancing Tablets: Custom blends of sodium, potassium, magnesium, and calcium.
🚰 How to Build Your Hydration Plan (2025 Method)
1️⃣ Calculate Your Sweat Rate:
- Weigh yourself before and after a 1-hour run in typical race conditions.
- Each kilogram (kg) lost is equivalent to 1 liter (L) of fluid loss.
- Example: Start at 70 kg, finish at 68.8 kg. Total loss = 1.2 kg (1.2 L).
2️⃣ Determine Your Sodium Loss:
- Use a sweat patch test, or start with a standard of 800 mg sodium/L.
- Adjust based on race results (cramps, salt stains on clothing).
3️⃣ Create a Dynamic Hydration Plan:
- Low-Intensity, Cool Conditions: 400–500 ml/hour with 300–500 mg sodium.
- High-Intensity, Hot Conditions: 800–1000 ml/hour with 600–1000 mg sodium.
- Multi-Day Races: Focus on electrolyte replacement over sheer volume.
🌡️ New Hydration Technologies for 2025
In 2025, ultrarunners have access to cutting-edge hydration tools:
- Hydrate+ Smart Bottle: Tracks your fluid intake and gives live hydration reminders via app.
- SweatX Pro Sensor Patches: Measure real-time sweat rate and electrolyte loss.
- RapidMix Electrolyte Capsules: Allow you to customize sodium, potassium, and magnesium levels based on conditions.
- CoolWave Hydration Vest: Built-in cooling panels and hydration bladders for extreme heat races.
📊 Sample Hydration Plan for a 50K Ultramarathon (2025)
| Time | Hydration Strategy | Electrolyte Intake |
|---|---|---|
| Pre-Race (1 Hour) | 500 ml water + 400 mg sodium | Precision Hydration Drink (PH 1000) |
| First 10K | 250 ml water every 20 minutes | 300 mg sodium per hour |
| Mid-Race | 500 ml electrolyte drink | 600 mg sodium + 100 mg magnesium |
| Final 10K | 250 ml water + sips of carb drink | 500 mg sodium (capsule) |
| Post-Race | 500 ml water with recovery electrolytes | 600 mg sodium + 200 mg potassium |
⚠️ Hydration Mistakes to Avoid in 2025
🚫 Overhydration (Hyponatremia): Drinking too much without enough electrolytes.
🚫 Ignoring Sodium Needs: Especially if you sweat heavily.
🚫 Skipping Hydration on Cool Days: You can still dehydrate in cold weather.
🚫 Using Sugary Drinks Only: These can cause GI distress and energy crashes.
💡 Pro Tips: Mastering Hydration for Ultramarathons in 2025
- Adjust for Conditions: Increase hydration in heat, but watch your electrolytes.
- Practice in Training: Never test a new hydration strategy on race day.
- Monitor Urine Color: Light straw color = well-hydrated. Dark = dehydrated.
- Keep It Simple: Don’t overcomplicate your hydration plan. Water + electrolytes = success.
🚀 5️⃣ Stage Race Nutrition in 2025: Fueling for Multi-Day Success
Stage races are a unique challenge in the world of ultrarunning. Unlike a single ultra, you’re facing back-to-back days of intense effort, often in remote, harsh environments. In 2025, stage race nutrition has evolved to focus on strategic recovery, smart energy management, and personalized fueling. This section will show you how to stay strong from Day 1 to the finish line.
✅ What Makes Stage Race Nutrition Unique?
- Constant Energy Demand: You’re running multiple ultras in a row with minimal recovery.
- Calorie Deficits Add Up: Even with solid fueling, you’ll likely burn more than you eat.
- Hydration Balance: Electrolyte loss is cumulative, especially in hot climates.
- Recovery is Key: Proper nutrition between stages is as important as in-race fueling.
🍽 The 2025 Approach: Three Core Moments of Stage Race Nutrition
Modern stage race nutrition focuses on three critical periods:
1️⃣ Immediately After Each Stage: Recovery Phase
- Focus: Replenish carbs, protein, and electrolytes.
- Optimal Window: First 30–60 minutes after finishing.
- Example Foods: Recovery shake (30g protein, 60g carbs), salted rice balls, nut butter with crackers.
2️⃣ Evening Meal at Camp: Rebuild Phase
- Focus: High-calorie, balanced meal with slow-digesting carbs, proteins, and healthy fats.
- Example Foods: Dehydrated meals (lentil stew, couscous), olive oil, chia seeds, peanut butter.
- Pro Tip: Avoid large, fatty meals that can cause digestive issues.
3️⃣ Race-Day Morning Fuel: Preparation Phase
- Focus: Fast-digesting carbs with a small amount of fat or protein.
- Example Foods: Oats with honey, rice cakes with nut butter, energy bars.
🚀 Personalized Fueling for Multi-Day Races
In 2025, runners are no longer using a “one size fits all” approach. Instead, they are personalizing their fueling strategy based on:
- Calorie Needs: Calculated using weight, pace, elevation, and heat.
- Food Preferences: Plant-based, low-FODMAP, gluten-free, or keto options.
- Environmental Conditions: Cold races require more fats, hot races demand more electrolytes.
🔹 How to Calculate Your Calorie Needs:
- Base Calculation: 35–50 kcal per kilogram of body weight per day.
- Example: A 70 kg runner needs 2,450–3,500 kcal/day.
- Adjust for Intensity: Higher if the race has long, steep climbs or extreme heat.
📊 Advanced Recovery Nutrition: The 2025 Science
Smart recovery isn’t just about eating — it’s about eating the right things at the right time:
✅ Carb-Protein Ratio: Aim for 3:1 or 4:1 (Carbs to Protein) immediately after each stage.
✅ Fast-Digesting Carbs: Rehydrate instant oats, rice balls, fruit chews.
✅ Complete Proteins: Plant-based protein shakes (pea protein, chia seeds, hemp).
✅ Hydration First: Always start with 500–750 ml of electrolyte water before eating.
✅ Inflammation Control: Anti-inflammatory foods like tart cherry juice, turmeric, and ginger.
🍱 Sample Stage Race Nutrition Plan (3-Day Ultra)
| Day/Time | Fueling Strategy | Example Foods |
|---|---|---|
| Day 1 Morning | High-carb, moderate-fat breakfast | Oats with chia and honey, peanut butter toast |
| During Stage 1 | Balanced carb + fat snacks | Rice cakes, nut butter, energy chews |
| After Stage 1 (30 min) | Recovery shake + salty snack | Protein shake + salted rice balls |
| Evening (Camp) | High-calorie, balanced meal | Lentil stew with olive oil, couscous |
| Day 2 Morning | Moderate-carb breakfast | Instant oats with dried fruit |
| During Stage 2 | Balanced carb + fat snacks | Coconut chips, peanut butter, rice cakes |
| After Stage 2 (30 min) | Recovery shake + electrolyte drink | Protein shake + nuts |
| Evening (Camp) | High-calorie, balanced meal | Dehydrated beans + rice, olive oil |
| Day 3 Morning | Fast-digesting carbs | Rice cakes with honey |
| During Stage 3 | Primarily carbs for quick energy | Energy chews, banana, honey |
| After Stage 3 | Recovery shake + full meal | Protein shake + rehydrated oats |
🌡️ Stage Race Nutrition Tips for Extreme Conditions
- Desert Races: Prioritize electrolytes, use salt tablets, and consume more water-dense foods (like melons).
- Cold Mountain Races: Increase fats (olive oil, nut butter) to maintain energy.
- Jungle Races: Use low-fiber, easily digestible foods to avoid GI issues.
📦 New Nutrition Products for 2025 Stage Races
Ultrarunners in 2025 are using cutting-edge, lightweight, and highly nutritious products:
- Freeze-Dried Performance Meals: Lightweight, rehydrated meals with balanced macros (Mountain House Pro, Firepot Ultra).
- Microdose Carbs: Portable rice balls, honey packets, and carb chew pods.
- Electrolyte Recovery Shots: High-dose electrolyte gels for post-race recovery.
- Portable Protein Powders: Single-serve packs of pea protein or collagen.
- Smart Hydration Bladders: Built-in electrolyte infusion technology.
⚡ Pro Tips: Mastering Stage Race Nutrition in 2025
- Pack Smart: Choose lightweight, high-calorie options that are easy to prepare.
- Minimize Fiber: Avoid high-fiber foods that can cause stomach issues.
- Practice in Training: Test your meal plan during back-to-back long runs.
- Be Flexible: If your plan isn’t working, adjust based on your body’s signals.
- Stay Positive: Stage races are as much a mental challenge as a physical one.
🚀 6️⃣ Supplements for Ultramarathon Runners in 2025: What’s Essential and What’s Overhyped
In 2025, the world of ultramarathon supplements is more advanced (and confusing) than ever. With dozens of new products hitting the market, it’s easy to get overwhelmed. But not all supplements are created equal. In this section, we’ll break down the most effective supplements for endurance athletes — and the ones you can skip.
✅ Why Supplements Matter in Ultramarathons
Ultramarathons push your body to the limit, depleting essential nutrients and causing muscle breakdown. Smart supplementation can help you:
- ✅ Maintain energy and endurance.
- ✅ Speed up recovery between stages.
- ✅ Prevent cramps, dehydration, and GI distress.
- ✅ Support immune function during multi-day events.
But the key is choosing the right supplements — based on your body’s needs, training style, and race environment.
🔍 The Essential Supplements for Ultramarathon Runners (2025)
1️⃣ Electrolytes:
- ✅ Why: Prevents cramps, maintains fluid balance, supports nerve function.
- ✅ Best Forms: Sodium, potassium, magnesium, calcium.
- ✅ Recommended Products: Precision Hydration (customized electrolyte packs), SaltStick Caps, Nuun Sport.
2️⃣ Protein (Recovery):
- ✅ Why: Speeds muscle repair and reduces soreness.
- ✅ Best Forms: Plant-based protein (pea, hemp, chia) or hydrolyzed whey.
- ✅ Recommended Products: Vega Sport Protein, Orgain Plant-Based Protein, Tailwind Rebuild Recovery.
3️⃣ Carbohydrate Fueling Gels:
- ✅ Why: Provides rapid energy during races.
- ✅ Best Forms: Maltodextrin, dextrose, rice syrup (low GI for steady energy).
- ✅ Recommended Products: Spring Energy (real food gels), Maurten Gel 100, Huma Chia Energy Gels.
4️⃣ BCAAs (Branched-Chain Amino Acids):
- ✅ Why: Reduces muscle breakdown, supports recovery.
- ✅ Best Forms: Leucine, isoleucine, valine (in a 2:1:1 ratio).
- ✅ Recommended Products: Optimum Nutrition BCAA, Klean Athlete BCAA +.
5️⃣ Omega-3 Fatty Acids:
- ✅ Why: Reduces inflammation, supports joint health.
- ✅ Best Forms: Algae oil (plant-based), fish oil (if not vegan).
- ✅ Recommended Products: Nordic Naturals Algae Omega, Performance Lab Omega-3.
6️⃣ Caffeine (Performance Booster):
- ✅ Why: Increases focus, reduces perceived effort.
- ✅ Best Forms: Caffeine pills, coffee, energy gels with caffeine.
- ✅ Recommended Products: GU Energy Gel with Caffeine, Tailwind Caffeinated Endurance Fuel.
7️⃣ Magnesium:
- ✅ Why: Prevents muscle cramps, supports sleep and relaxation.
- ✅ Best Forms: Magnesium citrate, magnesium glycinate.
- ✅ Recommended Products: Natural Vitality Calm, Magnimore Plus, PadroVita Magnesium.
8️⃣ Tart Cherry Extract (Recovery):
- ✅ Why: Anti-inflammatory, improves sleep quality, speeds recovery.
- ✅ Best Forms: Tart cherry juice, concentrate, or capsules.
- ✅ Recommended Products: Purely Inspired Tart Cherry, Cherry Active Concentrate.
🚫 Overhyped Supplements You Can Skip (2025)
- 🚫 Collagen Supplements: Minimal benefit unless you have specific joint issues.
- 🚫 Pre-Workout Formulas: Often contain too much caffeine and unnecessary stimulants.
- 🚫 Excessive Multivitamins: Most athletes get enough vitamins through a balanced diet.
- 🚫 Creatine: Useful for strength athletes, but not ideal for endurance.
🌿 The Rise of Adaptogens for Ultramarathons (2025)
Adaptogens are herbal supplements that help the body resist stress. In 2025, some ultrarunners are using them to boost endurance and reduce fatigue:
✅ Ashwagandha: Reduces cortisol, supports recovery.
✅ Rhodiola Rosea: Increases stamina, reduces perceived fatigue.
✅ Cordyceps Mushroom: Boosts oxygen uptake, supports endurance.
Recommended Products: Four Sigmatic Mushroom Blend, Gaia Herbs Ashwagandha, Rhodiola by NOW Foods.
📊 How to Use Supplements Effectively (2025 Method)
| Supplement | When to Use | Dosage/Amount |
|---|---|---|
| Electrolytes | During races, post-stage (recovery) | 300–1000 mg sodium/hour |
| Protein | Immediately after a stage | 20–30g per serving |
| BCAAs | Pre-race, during long stages | 5–10g per hour |
| Omega-3 | Daily, with meals | 500–1000 mg (EPA/DHA) |
| Caffeine | 30–45 minutes before intense sections | 50–150 mg |
| Magnesium | Before bed (sleep, recovery) | 200–400 mg |
| Tart Cherry | Post-race (recovery) | 20–30 ml concentrate |
| Adaptogens | Daily, during high-stress periods | 500–1000 mg (ashwagandha, rhodiola) |
⚡ Pro Tips: Using Supplements Safely in 2025
- ✅ Test Before Race Day: Never use a new supplement for the first time during a race.
- ✅ Prioritize Essentials: Electrolytes, protein, and omega-3s are the most critical.
- ✅ Choose Clean Labels: Avoid products with artificial sweeteners or excessive fillers.
- ✅ Be Aware of Side Effects: Some supplements (like caffeine) can cause GI distress if overused.
- ✅ Stay Consistent: Supplements only work when taken regularly.
❓ Frequently Asked Questions
🤔 What is the best pre-race meal for ultramarathons in 2025?
In 2025, the best pre-race meal for ultramarathons is a balanced mix of complex carbs, moderate protein, and a small amount of healthy fats. Examples include oats with chia seeds and honey, or a rice bowl with avocado and beans.
🏃♂️ Should I use carb loading or fat adaptation for ultramarathons?
Both methods work, but in 2025, a hybrid approach is most popular. Train your body to burn fat efficiently, but use carbs for quick energy during races.
💧 How much water should I drink during an ultramarathon?
Hydration needs vary, but most runners should aim for 500–1000 ml per hour, adjusted for heat, sweat rate, and intensity. Use personalized electrolyte mixes for best results.
🍫 What are the best mid-race snacks in 2025?
Top snacks include energy chews, rice cakes with nut butter, honey packets, and new hybrid energy bars (carb + fat) like FlexFuel.
🧂 Do I need electrolytes if I’m eating salty foods?
Yes. Even with salty foods, you need targeted electrolytes (sodium, potassium, magnesium) to maintain performance, especially in hot races.
🥗 Is plant-based nutrition enough for ultramarathons?
Absolutely. In 2025, plant-based athletes thrive with options like chia seeds, nuts, plant protein shakes, and algae oil for omega-3s.
☕ Does caffeine help or hurt in ultramarathons?
Caffeine can help by increasing focus and reducing perceived effort. However, too much can cause GI distress. Test your tolerance in training.
💊 Do I need supplements for ultramarathons in 2025?
Only for specific needs. The most useful are electrolytes, protein, omega-3s, and anti-inflammatory agents like tart cherry extract.
🌡️ How do I avoid dehydration in a stage race?
Use a personalized hydration plan based on your sweat rate and electrolyte loss. Consider smart hydration tools like Hydrate+ Smart Bottle.
🔥 What are the best foods for fast recovery between stages?
Prioritize carbs + protein (3:1 ratio). Recovery shakes, rice balls with nut butter, and rehydrated oats are popular in 2025.
📚 Further Reading
🔗 Internal Links
🌐 External Resources
🎥 Video Block – Ultramarathon Nutrition: Carb Loading vs Fat Adaptation
1️⃣ How to CARB LOAD Before a Race | Marathon and Ultra
This video provides practical advice on effective carbohydrate loading strategies for marathon and ultramarathon runners, helping you optimize your energy stores before race day.
2️⃣ Carb Loading vs Fasting for Best Marathon Results
Explore the differences between carb loading and fasting approaches for marathon performance, discussing the benefits and drawbacks of each method to help you choose the best strategy.
3️⃣ Science Based CARB LOADING TIPS for Marathons
Delve into scientifically-backed tips for carbohydrate loading, offering insights into how to maximize glycogen stores and improve endurance performance during long-distance races.
📚 Top 2025 Ultramarathon Nutrition Books: Fuel Your Performance
Ultramarathon nutrition is constantly evolving, and in 2025, a new wave of expert-authored books is here to guide you. Whether you’re exploring carb loading, fat adaptation, or a hybrid fueling strategy, these books offer the latest insights and practical advice. Here are the top ultramarathon nutrition books of 2025 that you should read:
1️⃣ Sports Nutrition for Endurance Athletes (4th Edition) by Monique Ryan
Monique Ryan’s classic guide has been updated for 2025, providing a comprehensive overview of nutrition strategies for endurance athletes. From macronutrient balance to hydration and race-day fueling, this book is a must-read for serious ultrarunners.
2️⃣ The Ultra Marathon Plan: Nutrition, Bio-hacks & Tips for Endurance Athletes by M. J. DeMarco
This book dives into biohacking strategies for ultramarathon runners, focusing on how to optimize performance through smart nutrition, mental resilience, and recovery techniques.
3️⃣ Practical Fueling for Endurance Athletes by Kylee Van Horn
Kylee Van Horn’s practical guide is perfect for runners who want actionable, real-world advice. It covers race-day nutrition, hydration strategies, and how to avoid common fueling mistakes.
4️⃣ Eat To Run: Holistic Nutrition for the Ultra-Marathon Runner by Stutisheel Lebedev
This book offers a holistic approach to ultramarathon nutrition, focusing on plant-based, natural foods that support endurance and recovery.
5️⃣ Ultramarathon: Pre And Post Racing Nutrition Guide by Dave Z. H.
Designed for race day preparation and recovery, this book provides clear guidelines on how to fuel effectively before and after ultramarathons.
6️⃣ The Fat Adapted Running Formula by Michael D’Aulerio
Michael D’Aulerio explores fat adaptation for endurance athletes, explaining how to train your body to use fat as a primary energy source without losing power.
7️⃣ Mindful Ultramarathon Running by Michael D’Aulerio
This book blends mindfulness with ultrarunning, showing how mental focus and awareness can enhance performance and recovery.
8️⃣ The Ultramarathon Guide: A Simple Approach To Running Your First Ultramarathon by Michael D’Aulerio
Perfect for beginners, this book offers a straightforward, step-by-step approach to training, nutrition, and mental preparation for your first ultra.
These books are the perfect companions for any ultrarunner looking to upgrade their nutrition strategy in 2025. Pick one, dive in, and fuel your best performance!
🌟 Final Thoughts
Ultramarathon nutrition is more than just calories and carbs—it’s about finding the right strategy that works for you. These 2025 books offer a wide range of perspectives, from biohacking and fat adaptation to mindfulness and practical fueling. Whether you’re a beginner or a seasoned ultra athlete, there’s something here for you.
Choose a book, dive in, and start upgrading your nutrition game for 2025 and beyond. Your best performance starts with the right fuel.
About the Author
Lost Pace is an ultramarathon runner, shoe-tester and the founder of umit.net. Based year-round in Türkiye’s rugged Kaçkar Mountains, he has logged 10,000 + km of technical trail running and completed multiple 50 K–100 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 isn’t chasing PRs or testing midsoles, you’ll find him sharing peer-reviewed research in plain English to help runners train smarter, stay healthier and finish stronger.
Ultrarunner · Data geek · Vegan athlete