Over the years, I've tested and refined my nutrition strategy for endurance events – long before ultramarathon nutrition was a hot topic. Back then, advice was often limited to, “Just eat as much as you can.” Of course, calories are essential, but equally crucial is “what” and “how” you eat.
Fatty or high-fibre foods aren’t ideal under strenuous conditions. What your body really needs is carbohydrates – fuel it can quickly and efficiently turn into energy. High-fat foods make this process far more challenging.
My personal target is around 50-70g of carbohydrates per hour – this is MY comfortable range, without going overboard. Your optimal range may differ, of course! My base is an energy gel with about 30g of carbs. To add some savoury variety and ensure a balanced nutrient intake, I combine it with RabbitFuel, our savoury endurance food. It provides the satisfying texture and taste I crave on long runs. When genuine hunger kicks in, I enjoy a full portion of it. A banana alongside is ideal as well: easy to digest, filling, and a fast energy source.
In my drop bag, I usually have a small treat: vegan chocolate milk and a small portion of salted potatoes – both a welcome change of flavour. I don’t rely much on aid stations; this sweet-and-savoury combo gives me the calories I need. It took years of trial and error to learn what my stomach can handle over time, but now I know that variety keeps my appetite steady and energy levels up. As always, balance is key: not too many sweet gels, not all savoury foods – it's the mix that works for me.
In the past, I relied solely on gels, but after 5-6 hours, I’d get fed up with the sweetness and eat anything I could get that wasn’t sweet, often upsetting my stomach and failing to hit my calorie targets. My current strategy avoids this issue, so I can still count on my body after hours of exertion. Plus, I’ve noticed that after a demanding run or training day, I experience less intense cravings, as my body has been well-fuelled throughout.
What’s your nutrition strategy? Share your experiences, and let’s swap tips for the next season!