Fueling an ultra trail: managing nutrition effectively

Rapid response: In an ultra trail the key is to arrive with full glycogen deposits, to take carbohydrates regularly from the beginning, to drink according to thirst adjusting sodium to heat and to have trained the stomach. The ISSN recommends about 30–50 g of carbohydrates per hour in ultramarines, and more if tolerated (Tiller et al., 2019).

Introduction to Ultra-Trail Nutrition

Nutrition in ultra-trail racing is a critical component that can determine a racer's success or failure. Unlike short distance races, where the nutritional strategy can be simpler, ultra-trails require a meticulous and well-planned approach to ensure that the body receives the necessary fuel to withstand long hours of physical effort. In this section, we will explore the importance of nutrition in ultra-trail and the specific challenges presented by this discipline.

Importance of nutrition

Proper nutrition is essential to maintain energy, endurance and overall health during an ultra-trail race. As runners face distances that can exceed 100 kilometers, the body needs a constant source of energy to maintain performance. This is where nutrition plays a crucial role:

1. Energy supply: During an ultra-trail race, the body burns a significant amount of calories. Carbohydrates are the most efficient source of energy, as they quickly become glucose, the preferred fuel for muscles during intense exercise. Without adequate carbohydrate intake, runners may experience a drop in performance known as a "wall bump."
2. Prevention of fatigue: Fatigue is a constant enemy in ultra-trail racing. A well-designed nutritional strategy helps delay the onset of fatigue by keeping blood glucose levels stable and providing essential nutrients such as healthy proteins and fats that help in muscle recovery and long-term energy maintenance.
3. Hydration and electrolyte balance: Dehydration and electrolyte imbalance are significant risks during ultra-trail races. Loss of fluids through sweat can lead to decreased performance and serious health problems. Proper nutrition includes a hydration strategy that replenishs both water and lost electrolytes.
4. Post-care recovery: Nutrition is important not only during the race, but also later. Proper replacement of nutrients helps speed up recovery, repair muscle damage and prepare the body for future workouts and competitions.

Ultra-trail-specific challenges

Ultra-trail races present a number of unique challenges that require careful nutritional planning:

1. Prolonged duration: Ultra-trail races can last from several hours to days, which means that runners must be self-sufficient in terms of nutrition. This involves carrying with you foods and drinks that are easy to consume and digest during movement.
2. Variability of land and climate: The conditions of the terrain and the weather can vary significantly during an ultra-trail race. From high altitudes to warm and humid climates, each environment presents its own nutritional challenges. For example, at high altitudes, the body may require more fluids due to lower oxygen pressure.
3. Digestive problems: Constant movement and intensity of exercise can cause digestive problems, such as nausea or diarrhea. Therefore, it is crucial that runners try different foods and nutritional strategies during training to identify what works best for your body.
4. Accessibility to food and drink: Unlike urban races, where victualling points are frequent, in ultra-trails runners can spend long periods without access to food and drink. This requires careful planning to make sure they carry enough nutrition to meet the needs during these stages.
5. Customization of the nutritional strategy: Each runner is different, and what works for one may not work for another. Factors such as metabolism, food preferences and individual tolerances should be taken into account when developing a personalized nutritional strategy.

Pre-race nutritional planning

Pre-race ultra-trail nutritional planning is a crucial component to ensure optimal performance and minimize the risk of problems during competition. This preparation phase focuses on optimizing energy reserves, ensuring adequate hydration and considering the supplementation necessary to meet the demands of the event. Key strategies for effective pre-race nutrition planning are detailed below.

Carbohydrate Load

Carbohydrate loading is a technique used by endurance athletes to maximize glycogen stores in the muscles and liver. This process is fundamental for ultra-trail runners, as these reserves are the main source of energy during prolonged efforts.

Strategies for effective burden:

1. Gradual increase in carbohydrates: Increases carbohydrate intake in the previous days. For long competitions it is recommended about 10–12 g per kg weight per day during the previous 36–48 hours (Thomas et al., 2016).
2. Food selection: Opts for complex carbohydrates such as pasta, rice, oatmeal and whole bread. These foods not only provide sustained energy, but also help maintain stable blood sugar levels.
3. Avoid fiber-rich foods: In the days leading up to the race, it reduces the consumption of very high fiber foods to minimize the risk of gastrointestinal problems during competition.
4. Adjustment of total calorie intake: Although the ratio of carbohydrates is increased, it is important not to increase the total calorie intake excessively to avoid unnecessary weight gain.

Adequate hydration

Hydration is a critical aspect in preparing for an ultra-trail race. A correct hydration strategy not only helps to optimize performance, but also prevents dehydration and electrolyte imbalances.

Guidelines for optimal hydration:

1. Assessment of individual needs: Each runner has different hydration needs. It is essential to know your rate of personal sweating, which can be calculated by weighing you before and after training.
2. Consumption of liquids in previous days: Make sure you are well hydrated in the days leading up to the race. Drink water regularly and consider including electrolyte drinks to maintain the balance of sodium and potassium.
3. Avoid overhydration: Although it is important to be well hydrated, it is also crucial not to overdo it, since overhydration can lead to a dangerous condition known as hyponatremia.
4. Planning of consumption on race day: On the day of the race, it starts with good hydration, but avoid consuming large amounts of liquid just before the exit to prevent the feeling of heaviness.

Prior supplementation

Supplementation can play an important role in preparing for an ultra-trail race, especially when it comes to ensuring that the body has all the nutrients needed for optimal performance.

Considerations for supplementation

1. Electrolyte supplements: Consider using electrolyte supplements if your previous workouts have shown a high rate of sweating or if the race will take place in extreme heat conditions.
2. Carbohydrate supplements: In some cases, gels or carbohydrate drinks may be useful to ensure that glycogen stores are fully charged before the race.
3. Vitamin and mineral supplements: Make sure your diet covers all vitamin and mineral needs. If there are known deficiencies, consult with a sports nutritionist to consider adequate supplementation.
4. Pre-test: Never introduce a new supplement just before the race. Any supplement you plan to use should be tested during your workouts to ensure that it does not cause digestive problems or adverse reactions.

In short, careful and personalized nutritional planning before an ultra-trail race can make the difference between successful performance and challenging experience. By focusing on carbohydrate loading, proper hydration, and strategic supplementation, you prepare to face the physical and mental demands of the race with confidence and energy.

Nutrition during the race

Nutrition during an ultra-trail race is a critical component for runner performance and endurance. Unlike shorter races, where the focus may be more on speed, in ultra-trail the key is to maintain a constant supply of energy and to prevent fatigue and digestive problems. The following are the essential strategies to optimize nutrition during the race.

Race feeding strategies

The main goal of feeding during an ultra-trail race is to maintain a constant level of energy and avoid exhaustion. To achieve this, it is essential to plan a feeding strategy that is flexible and adaptable to the conditions of the race and the individual needs of the runner.

1. Regular carbohydrate consumption: Carbohydrates are the most efficient source of energy during prolonged exercise. It is recommended to consume between 30-60 grams of carbohydrates per hour, depending on the intensity and duration of the race. Common sources include energy gels, bars, dried fruits and sports drinks.
2. Variety in diet: Including a variety of foods can help prevent flavor fatigue and ensure proper intake of nutrients. Incorporating salty options, such as pretzels or potatoes, can be beneficial to balance the sweetness of gels and drinks.
3. Listen to the body: It is crucial to pay attention to the signs of the body. If you feel hungry, it is an indication that you need to consume more energy. Adjust your intake according to what your body demands.
4. Training tests: Before the race, experiment with different foods and eating schedules during your workouts to identify what works best for you. This will help minimize surprises on race day.

Hydration and electrolytes

Proper hydration is essential to maintain performance and prevent health problems during an ultra-trail race. The loss of liquids and electrolytes through sweat can be significant, especially in hot or humid conditions.

1. Custom hydration plan: Each runner has different hydration needs. A personalised plan must be based on the individual sweating rate, which can be determined by testing under conditions similar to those of the race.
2. Electrolyte replacement: In addition to water, it is crucial to replenish lost electrolytes, such as sodium, potassium and magnesium. Sports drinks, salt capsules, and salty foods can help maintain electrolyte balance.
3. Signs of dehydration: Pay attention to signs of dehydration, such as dizziness, extreme fatigue and muscle cramps. If you experience these symptoms, increase your intake of fluids and electrolytes immediately.
4. Avoid overhydration: Overdrinking can lead to a dangerous condition known as hyponatremia, where blood sodium levels dilute too much. Drink according to thirst and adjust fluid intake according to weather conditions and intensity of effort.

Management of digestive problems

Digestive problems are a common concern during ultra-trail races, and can be caused by a variety of factors, including exercise intensity, food choice, and stress.

1. Identification of triggers: During training, identify which foods or drinks can cause digestive discomfort. Avoid these triggers during the race.
2. Easy-to-digest food intake: Opt for foods that are easy to digest and that you have previously tried in workouts. Gels and sports drinks are often well tolerated by most runners.
3. Control of intake rate: Eating and drinking in small amounts on a regular basis can help prevent the digestive system from overloading. Avoid large meals or fast intakes that may cause discomfort.
4. Breathing and Relaxation Strategies: Stress and anxiety can exacerbate digestive problems. Practicing breathing and relaxation techniques during the race can help keep the digestive system working optimally.

In short, nutrition during an ultra-trail race requires careful planning and flexible execution. By implementing effective feeding strategies, maintaining adequate hydration and managing digestive problems, runners can optimize their performance and enjoy the race experience to the fullest.

Post-care recovery

Post-care recovery is a critical phase in nutrition management for ultra-trail runners. After subjecting the body to extreme physical exertion, it is essential to implement effective strategies to rehydrate, replenish nutrients and consider the use of supplements that facilitate recovery. This section addresses each of these aspects in detail, providing a comprehensive guide to optimize recovery and prepare the body for future challenges.

Rehydration

Rehydration is the first step and one of the most important in the post-race recovery process. During an ultra-trail race, the body loses a significant amount of liquids and electrolytes through sweat. Proper replacement of these elements is crucial to restore water balance and prevent dehydration.

Rehydration should begin immediately after crossing the finish line. Opts for drinks containing electrolytes, such as sodium and potassium, to facilitate more effective rehydration. Sports drinks, coconut water and oral rehydration solutions are suitable options. Avoid excessive consumption of alcohol and caffeine, as they can have diuretic effects and delay rehydration.

Nutrient replacement

After an ultra-trail race, the body needs to replenish the nutrients that have been exhausted during physical exertion. This process is essential to repair muscle damage, restore glycogen stores and strengthen the immune system.

Carbohydrates

Carbohydrates are essential for muscle glycogen replacement. It is recommended to eat a meal rich in carbohydrates within two hours of the race. Opts fast-absorbing carbohydrates, such as fruits, whole breads or rice, to maximize glycogen synthesis.

Proteins

Proteins play a crucial role in muscle repair and growth. Include a lean protein source in your post-race food, such as chicken, fish, eggs, or legumes. The ideal proportion of protein carbohydrates is approximately 3:1, which favors a more efficient recovery.

Healthy fats

Don't forget to include healthy fats in your post-race diet. Foods such as avocados, nuts, and olive oil provide essential fatty acids that help reduce inflammation and promote general health.

Recovery Supplements

The use of supplements can be beneficial to accelerate recovery and improve performance in future races. However, it is important to select supplements based on scientific evidence and adapted to your individual needs.

Branched chain amino acids (BCAA)

BCAAs are known for their ability to reduce muscle damage and improve protein synthesis. Taking a BCAA supplement before and after the race can help minimize muscle pain and accelerate recovery.

Glutamine

Glutamine is an amino acid that supports immune function and muscle repair. During intense exercise, glutamine levels may decrease, so supplementing with glutamine may be beneficial to maintain immune health and accelerate recovery.

Antioxidants

Intensive exercise generates oxidative stress, which can damage muscle cells. Antioxidants, such as vitamin C and E, help neutralize free radicals and reduce oxidative damage. Consider including an antioxidant supplement in your recovery regimen, especially if your diet lacks fruits and vegetables rich in antioxidants.

In conclusion, post-race recovery is an essential component in effective nutrition management for ultra-trail runners. By implementing appropriate rehydration, nutrient replacement and supplementation strategies, you can optimize your recovery, reduce the risk of injury, and improve your performance in future competencies. Remember that each racer is unique, so it is important to customize these recommendations according to your individual needs and consult with a health professional or sports nutritionist if necessary.

Good practices

In the ultra-trail world, effective nutrition management is a crucial component for success. Ultra-trail races, which often take place in challenging terrain and under extreme weather conditions, require meticulous planning and accurate implementation of nutritional strategies. Below are some essential good practices that can help brokers optimize their performance and minimize the risks associated with nutrition during these demanding competitions.

Listen to the body

One of the most valuable skills an ultra-trail runner can develop is the ability to listen to his own body. During a race, it is essential to be in tune with the signals that the body emits, as these can indicate specific nutritional needs or warn about possible problems.

The human body is a complex system that constantly adapts to physical demands. During an ultra-trail, it is common for nutritional needs to change as the race progresses. For example, a runner may begin to feel a sudden need for salt, which may indicate an electrolyte imbalance. Properly responding to these signals is crucial to maintaining balance and avoiding major problems.

Training tests

Preparation for an ultra-trail race involves not only physical training, but also experimentation and adjustment of nutritional strategies. Long workouts are the perfect setting to try different types of food, drinks and supplements, and to observe how the body reacts under conditions similar to those of a real race.

Strategies for effective testing:

• Variety of food: Experiment with different types of carbohydrates, such as gels, energy bars, dried fruits and sports drinks. See which are easier to digest and provide sustained energy.
• Hydration: Test different hydration strategies, including the use of water, isotonic beverages and electrolyte solutions. Adjust the amounts according to the duration and intensity of the training.
• Race simulation: Performs trainings that simulate the conditions of the race, including altitude, temperature and terrain. This will allow you to adjust your nutritional strategy to the specific conditions you will face.

Adaptation to climatic conditions

The climate can have a significant impact on nutritional needs during an ultra-trail race. High temperatures can increase the risk of dehydration and heat exhaustion, while extreme cold can affect the body's metabolism and ability to maintain central temperature.

Climate considerations:

• Extreme heat: In heat conditions, it is crucial to increase the intake of liquids and electrolytes to compensate for sweat loss. Consider the use of sports drinks with extra electrolytes and make sure to drink at regular intervals.
• Extreme cold: In cold climates, the body may require more calories to maintain body temperature. It opts for energy-rich foods that are easy to consume and digest, even in cold conditions.
• Moisture: Moisture can intensify the feeling of heat and increase the loss of liquids. Adjust your hydration strategy accordingly, making sure you maintain an adequate electrolyte balance.

In conclusion, effective nutrition management in ultra-trail races requires a combination of active body listening, thorough testing during training, and adaptation to weather conditions. By implementing these good practices, brokers can optimize their performance and reduce the risk of nutritional problems during the race. The key is meticulous preparation and the ability to adapt to the changing needs of the body and environment.

Common errors

In the area of ultra-trail, nutrition management is crucial for the performance and health of the runner. However, even the most experienced athletes can make mistakes that negatively affect their performance. Below are some of the most common mistakes in nutrition management during ultra-trail races and how to avoid them.

Ignoring body signs

One of the most frequent mistakes is to ignore the signals the body sends during a race. In the ultra-trail, where distances are extreme and conditions can be adverse, it is vital to pay attention to what the body is communicating.

The human body is incredibly efficient in sending signals when something is not right. Feelings like dizziness, nausea, muscle cramps, or excessive thirst can be indicative of nutritional problems or hydration. Ignoring these signs can lead to serious consequences, such as injuries or health problems that could have been avoided.

To mitigate this error, it is essential to practice active listening to the body during workouts. This involves paying attention to how you feel after eating certain foods or drinks and adjusting your nutrition plan accordingly. In addition, it is important to have an action plan to address any problems that arise during the race.

Experimenting with new foods

Another common mistake is to introduce new foods or supplements on race day. Although it can be tempting to try the last energy gel or sports drink, making changes to the diet without having previously tried them in workouts can be risky.

The digestive system can react unpredictablely to new foods, especially under the physical stress of an ultra-trail race. Digestive problems such as diarrhea, vomiting, or upset stomach can ruin your race and put your health at risk.

To avoid this error, thorough testing during training is essential. This includes experimenting with different types of foods, gels, and beverages to determine what works best for you. Also, make sure that any changes to your nutrition plan are made well in advance of the race to allow adjustments if necessary.

Underestimating hydration

Hydration is a critical component of nutrition in ultra-trail, and underestimating it is a mistake that can have serious consequences. Dehydration can affect physical and mental performance, and in extreme cases, it can be dangerous to health.

Many runners focus on water intake, but forget the importance of electrolytes, which are essential for muscle functioning and preventing cramps. Loss of sodium, potassium, and other electrolytes through sweat can lead to an imbalance that affects performance and health.

To avoid underestimating hydration, it is crucial to develop a hydration plan that includes both water and electrolytes. This plan should be based on the specific conditions of the race, such as temperature and humidity, as well as the individual needs of the runner. During training, practice your hydration strategy to make sure it is effective and adjust as needed.

In short, avoiding these common mistakes in nutrition management during ultra-trail races can make the difference between a successful race and a challenging experience. By paying attention to the signs of the body, avoiding experimenting with new foods on the day of the race and ensuring proper hydration, runners can optimize their performance and enjoy the experience of ultra-trail to the fullest.

Race nutrition plan, step by step

1. Calculate your target carbs per hour and split into shots every 20–30 minutes.
2. Mix formats: gels, drink and something solid for long hours.
3. Drink according to thirst And adjust sodium if it's hot or you sweat a lot.
4. Show it. in long runs and in a preparatory race.
5. Have a plan B. If the stomach fails: slow down, softer meals, small sips.

"In ultra, the food plan trains just like the slopes. If the stomach hasn't tasted it in the long runs, it won't work in the race." — Marc Bañuls, coach with more than 15 years of experience

Frequently Asked Questions

When do I start eating in an ultra?

From the first hour, in small regular shots. Waiting to be hungry or to notice the fall is usually late.

How many carbohydrates should I consume?

The amount of carbohydrates you should consume during an ultra-trail race depends on several factors, such as your body weight, race duration, and your metabolic rate. However, the ISSN recommends about 30–50 g of carbohydrates per hour in overseas countries; those who tolerate it can take more, up to about 90 g/h with mixtures of glucose and fructose (Tiller et al., 2019; Jeukendrup, 2010). This range may vary depending on the intensity of effort and environmental conditions.

To calculate your specific needs, consider the following:

• Body weight: Heavy brokers may require more carbohydrates to maintain the same level of performance.
• Duration and intensity of the race: Longer or higher-intensity racing may require increased carbohydrate consumption.
• Individual adaptation: Some brokers can metabolize carbohydrates more efficiently than others, which can influence their needs.

What to do if I have digestive problems?

Digestive problems are common in ultra-trail racing due to prolonged physical exertion and continuous consumption of food and liquids. Here are some strategies to manage these problems:

1. Identify the cause: Digestive problems can be caused by a variety of factors, including dehydration, excessive carbohydrate consumption, or intolerance to certain foods. Keep track of what you consume and how you feel to identify patterns.
2. Adjust the intake of food and liquids: If you experience stomach upset, try to reduce the amount of solid foods and increase the intake of clear fluids. Make sure your drinks contain electrolytes to avoid imbalances.
3. Try different products: Not all sports nutrition products are suitable for all riders. Experience different brands and types of foods during your workouts to find what best suits your digestive system.
4. Consult a professional: If digestive problems persist, consider consulting a sports nutritionist or a doctor for personalized advice.

How to adjust nutrition in different climates?

The climate can have a significant impact on your nutritional needs during an ultra-trail race.

• Warm climates: In extreme heat conditions, sweating increases, which can lead to significant electrolyte loss. Make sure you consume enough electrolyte drinks to replenish your losses. In addition, it considers reducing the intake of solid foods and increasing the consumption of liquids to facilitate digestion.
• Cold climates: In cold climates, you may not feel so thirsty, but it is crucial to maintain proper hydration. The body may also require more energy to maintain body temperature, so you may need to increase calorie intake. Opt for foods that are easy to eat and digest, even when they are cold.
• High altitude: At higher altitude, oxygen pressure decreases, which can affect appetite and digestion. It is important to consume foods rich in carbohydrates and to maintain adequate hydration to compensate for the additional effort required to run under these conditions.

In short, effective nutrition management in ultra-trail races requires careful planning and adaptation to individual and environmental conditions. By experiencing and adjusting your nutritional strategies, you can improve your performance and enjoy more of the experience of running at these challenging events.

Read also

• How to train the digestive system
• Sodium and sweat in endurance
• Homemade energy gel

Sources

1. Tiller NB, et al. International Society of Sports Nutrition position stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019;16:50.
2. Thomas DT, Erdman KA, Burke LM. Nutrition and athletic performance (ACSM/AND/DC position). Med Sci Sports Exerc. 2016;48(3):543-68.
3. Jeukendrup AE. Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care. 2010;13(4):452-7.