Nutrition considerations for a single stage ultra-marathon

What you should consider when planning your nutrition strategy for ultra marathons

Ultra-marathon is a rapidly-growing sport contested by amateur and elite athletes the world-over.

• Due to its dynamic and complex nature, runners must endure myriad physiological stresses which can substantially impinge on both health and performance

Importantly, although ultra-endurance athletes have a reasonable knowledge of nutrition, they tend to favour the insights of other athletes over qualified nutrition experts [21]. Accordingly, the aim of this paper is to provide an accessible, evidence-based Position Stand on the nutritional considerations of ultra-marathon training and racing to inform best-practice of athletes, coaches, medics, support staff, and race organizers

Ultra-marathons are footraces that exceed the traditional marathon distance of 26.2 miles (42.2 km). The contemporary guidelines suggest that endurance athletes should consume approximately 60% of their daily calories from CHO. Analgesics may provide effective pain-relief, but conservative use is advised in order to avoid the inadvertent masking of serious symptoms. The nutritional demands of training and racing are congruent with the distances being contested. Up to 93% of endurance runners are naïve to any contraindications of non-steroidal anti-inflammatory drugs fasted sessions.

Early studies in endurance-trained athletes demonstrated potential ergogenic effects of a short-term ketogenic diet, but have been criticized due to low participant numbers. Such studies may not be applicable to training durations typical of ultra-marathons.

Their results appear to offer an alternative view to previous research in the field: “81% of runners requiring medical attention at the end of a 56 mile ultra-marathon were reported to have LPS concentrations exceeding 100 pg·ml− 1, with 81% reporting both upper- and lower-GI distress,” Tiller suggested.

The authors advocate that low FODMAP diets may be highly individual but strategic implementation in the days before a race, or during training when acute symptoms occur, may confer GI support. Further research is warranted to confirm whether such benefits are applicable during sustained running.

The contemporary guidelines suggest that endurance athletes should consume approximately 60% of their daily calories from CHO, aiming for 5–12 g·kg− 1·d− 1, depending on whether the daily exercise duration is moderate (~1 h per day) or very high (> 4 h per day) [42]

• These daily intakes are deemed necessary to restore muscle and liver glycogen, satisfy the metabolic needs of the muscles and central nervous system, and ensure CHO availability for days of successive training.