Trail running burns more calories than road running. Fuel accordingly.
Source: Trail Runner
Tag: nutrition
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Electrolyte Management in Ultras
Electrolyte balance in ultras is more complex than simply drinking more water.
Source: iRunFar
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Nutrition Periodization for Track and Field Athletes
Nutritional periodization study examining macronutrient manipulation effects across different training phases in track athletes. Carbohydrate intake varied from 3-8g/kg based on training intensity and goals. Power event athletes benefited from lower carbohydrate intake during strength phases, while endurance events required consistent high carbohydrate availability. Body composition and performance outcomes improved with periodized versus constant nutrition approaches.
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Nutritional Periodization for Marathon Training
Randomized trial comparing periodized versus consistent nutrition approaches in marathon training. Periodized group adjusted carbohydrate intake based on training phase (higher during peak weeks, lower during easy periods) and showed superior fat oxidation adaptations. Race day performance improved 3.7% with periodized approach. Strategy requires careful monitoring to prevent energy deficits during high training loads.
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Nutrition for Track Athletes
Track athletes need a different nutritional approach than distance runners.
Source: Runner’s World
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Real Food for Ultra Running
Many ultra runners fuel with sandwiches, potatoes, and other real food during races.
Source: Outside
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Carb Loading Explained
Carb loading is not just about eating pasta — here is the science-backed approach.
Source: Runner’s World
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Nutritional Strategies for Multi-Hour Ultra Events
Nutritional intake analysis during ultra-marathons of 6+ hours duration. Real-time intake monitoring revealed successful strategies emphasizing variety, palatability, and digestibility. Whole foods became increasingly preferred over sports products after 4-6 hours. Caffeine intake of 100-200mg every 3-4 hours improved alertness and perceived exertion. Individual experimentation during training essential due to high variability in tolerance.
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Caffeine Strategy for Ultra Races
Caffeine can be a powerful tool in ultras when used at the right times.
Source: Outside
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Iron and Vitamin D for Track Athletes
Iron and vitamin D deficiencies are common in runners and can severely impact speed.
Source: Healthline