Fuel Your Ultra Marathon
Like a Champion

Science-Backed Nutrition Strategies for Peak Performance

The Ultra Running Nutrition Crisis

93%

GI Distress Rate

Nearly all ultra runners experience gastrointestinal symptoms during races, from bloating and cramping to severe nausea that can end their race.
65%

Under-Fueled Athletes

Most runners need more than 90g/hour of carbohydrates for optimal performance, but current guidelines fall short - especially for female athletes.
50%+

Energy Deficit

Ultra runners typically finish races consuming only 36-54% of their energy expenditure, leading to muscle damage and poor recovery.

Science-Based Solutions

🥖 Carbohydrate Revolution

  • New research shows 120g/hour intake improves recovery and reduces muscle damage
  • 2:1 glucose-fructose ratio maximizes absorption through dual pathways
  • Progressive gut training over 6+ weeks prevents GI distress
  • Female runners may need up to 108g/hour vs 93g/hour for males
Sources: Urdampilleta et al. 2020, Lukasiewicz et al. 2024

💧 Hydration & Electrolytes

  • Optimal fluid intake: 450-750ml/hour adjusted for conditions
  • Sodium needs: 500-700mg/L or 300-600mg/hour minimum
  • Individual sweat testing reveals 115-2000mg/L sodium loss variation
  • Avoid overhydration - can lead to dangerous hyponatremia
Sources: Costa et al. 2013, Armstrong et al. 2021

🌿 FODMAP Strategy

  • Low-FODMAP diet 24-48h before races reduces GI symptoms by 69%
  • Eliminates fermentable carbs that cause bloating and distress
  • Maintains energy availability while protecting gut comfort
  • Combined with gut training for maximum effectiveness
Sources: Gaskell & Costa 2019, Systematic Review 2024

🎯 Gut Training Protocol

  • Start 6+ weeks before race with 30g/hour carbs
  • Progress weekly to 60-120g/hour target intake
  • Practice race nutrition during long runs
  • Reduces GI symptoms and improves absorption rates
Sources: ISSN Position Stand 2019

⚡ Energy Balance

  • Daily needs: 40-70 kcal/kg body weight during training
  • Race day: 150-300 kcal/hour for races under 100km
  • 200-400 kcal/hour for longer ultra distances
  • Protein: 5-10g/hour during racing aids recovery
Sources: Turkish Journal Sports Medicine 2024

☕ Strategic Supplementation

  • Caffeine: 3-6mg/kg pre-race or 1-2mg/kg during
  • Proven to sustain performance in sleep-deprived states
  • Avoid NSAIDs - increases kidney stress
  • Consider probiotics for gut barrier support
Sources: ISSN Guidelines 2019

Transform Your Performance

8% Faster Race Times

Athletes using optimized sodium and carbohydrate strategies showed 8% improvement in race times during endurance events, with better hydration maintenance throughout.

Reduced Muscle Damage

120g/hour carbohydrate intake significantly lowers creatine kinase and other muscle damage markers, improving 24-hour recovery by up to 40%.

90% Less GI Distress

Combining low-FODMAP strategies with progressive gut training reduces gastrointestinal symptoms in 9 out of 10 athletes during ultra events.

Sustained Energy Output

Proper fueling maintains glycogen stores and fat oxidation, allowing athletes to maintain pace in the final stages when others fade.

Your Personal Ultra Nutrition Calculator

Our advanced calculator uses the latest research to create your personalized nutrition strategy:

🏃‍♂️ Calculate Your Perfect Plan

📊 Hourly fuel needs
🧂 Sodium requirements
🌿 FODMAP guidance
💧 Hydration targets
🥖 Carb timing
📈 Gut training plan

Join 1,000+ ultra runners optimizing their nutrition!

Scientific References