Nutrition & Fueling Strategies for Ultra Runners
Carbohydrate timing in ultra marathons isn’t just about how much you consume—it’s about when. The metabolic demands and pacing strategies vary dramatically between a 4-hour 50K and a 24-hour 100-miler,…
Carbohydrate timing in ultra marathons isn’t just about how much you consume—it’s about when. The metabolic demands and pacing strategies vary dramatically between a 4-hour 50K and a 24-hour 100-miler,…
The real food vs sports nutrition debate usually focuses on performance and digestion. But with elite ultra runners spending $200-500 on nutrition for a single 100-mile race, the economic argument…
Carb cycling for ultra marathon training isn’t about jumping on the latest diet trend—it’s a scientifically-backed periodization strategy that optimizes fat adaptation while maintaining high-intensity training capacity. When done correctly,…
The 90g carbs per hour recommendation has become gospel in endurance sports, backed by research showing elite cyclists can oxidize up to 90 grams of mixed carbohydrates hourly. But blindly…
The liquid vs solid carbs debate in ultra running isn’t just about personal preference—it’s about optimizing gastric emptying, absorption rates, and preventing the catastrophic GI distress that ends more ultra…
Most ultra runners sabotage their race before the starting gun by following outdated carbohydrate loading protocols designed for marathoners. Ultra marathon carbohydrate loading requires a fundamentally different approach because your…
You’re consuming 60 grams of carbohydrates per hour during your ultra, following conventional fueling advice, yet still bonking after 4-5 hours. Your stomach handles the intake fine—you’re simply hitting a…
Ketone supplements promise revolutionary endurance gains—”5-10% performance improvement!” marketing claims shout. Elite athletes endorse them. Your training partners swear by them. But what do ketone supplementation clinical trials actually reveal?…
Premium energy gels cost $2-3 each. Specialized recovery drinks run $40+ per tub. Trendy superfoods promise miracles for $25 per bag. Meanwhile, you’re training 60+ miles weekly and watching your…