Ultra nutrition is a whole different game from marathon fueling.
Source: Outside
Tag: nutrition
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Energy Gels Explained for Beginners
Energy gels provide quick carbohydrates during long runs and races.
Source: Runner’s World
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Training Your Gut for Ultras
Gut training is as important as physical training for ultramarathon success.
Source: Outside
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Carbohydrate Loading Protocols for Road Racing
Traditional carb loading methods often cause gastrointestinal issues in recreational athletes. This randomized controlled trial tested a modified 3-day protocol versus traditional 6-day method in 80 recreational road racers. The modified approach achieved similar glycogen supercompensation with significantly reduced digestive problems, making it more practical for amateur athletes competing in road races from 10K to marathon distance.
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Gastrointestinal Distress Management in Ultra-Endurance
GI symptom tracking study in 200 ultra-marathoners across various distance events. Nausea, vomiting, and diarrhea correlated strongly with dehydration, electrolyte imbalance, and excessive solid food intake during exercise. Successful strategies included frequent small volumes of liquid nutrition, sodium intake of 200-300mg/hour, and avoiding high-fiber foods 24 hours pre-race. Individual tolerance testing during training crucial for race day success.
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How Much Water Should Runners Drink?
Proper hydration is essential for running performance and health.
Source: Runner’s World Nutrition
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Nutritional Strategies for Long Trail Runs
Nutrition intervention study during trail runs of 3+ hours examining fuel utilization and GI tolerance across varied terrain. Whole foods (dates, sandwiches, nuts) provided better sustained energy and palatability compared to sports products alone. Higher sodium requirements reflect increased sweat rates during variable intensity efforts and technical sections requiring increased concentration and muscle tension.
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What to Eat Before a Run
Eating the right foods at the right time can make your runs feel significantly better.
Source: Runner’s World
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How to Fuel During a Marathon
Proper fueling can mean the difference between hitting the wall and finishing strong.
Source: Runner’s World
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Understanding the Wall and How to Avoid It
The wall is caused by glycogen depletion. Proper training and fueling can prevent it.
Source: Runner’s World