Nutrition Plans for Ultra Races

lowered and you can go more to solid food as compared to liquids. For a 50k or shorter races, where more blood goes to muscles and less to your digestive system, you might do better using mostly liquids for caloric fuel.

One method to get a regular intake of food is to eat while you are walking, in addition to eating a bit at aid stations. When creating a nutrition plan for a race, decide what you will eat, and when, and plan your drop bags and crew stops to match the nutrition plan. I usually like to have several different items that I can go to at any time, in addition to the aid station foods.

Over the hours the foods that appeal to me change. Be flexible with the plan. Have some things you can try that you know from training will stop nausea and settle your stomach, and that taste ok after you have been running for several hours.

In summary, a good nutrition plan will cover when and how much you eat during the race, the nutrient value of the food, how well you like and tolerate those foods, and what you will try if you have problems such as nausea, stomach bloating, runs, or just plain seem to loose your appetite. Just be sure to try out the food plan (food types, frequency, amounts) in training and adjust as necessary (especially weather conditions) for the race you will be running.

---

Be sure to check out Shawn's great web site! You will find it listed in the links area.

Go To Page: 1 2

Articles in this Topic    Discussions in this Topic