Get your ultramarathon nutrition strategy dialed in with proven guidance from Coach Jeff Browning.
Ultrarunning places extreme metabolic demands on the body, making proper fueling and hydration essential not just for performance, but for finishing strong and injury-free.
In the video below, Coach Jeff draws from his decades of elite ultrarunning and coaching experience to explain how to fuel efficiently and keep your body up to speed with the demands of race day.
Ultramarathon Hydration Tips
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Carry two 500ml flasks: one with water and one with electrolytes.
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Your drink rate should be considered on a per-hour basis. If you are running in warmer conditions (60+ degrees), Jeff recommends consuming 1L per hour. If you are running in cooler conditions, Jeff recommends under a Liter of water per hour. The most important thing is to monitor weather conditions and adjust your L per-hour rate accordingly.
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Approximately 40-50% of your race caloric intake should come in liquid form.
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1 bottle should have 30g of carbohydrates and about 1500mg of sodium/potassium (depending on your genetic sweat rate). The other bottle should be pure water so that you can cleanse your palate throughout the race.
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It’s a good idea to carry additional electrolytes in capsule form, in a waterproof,sweatproof container with a lid in case you need them
Ultramarathon Nutrition Tips
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Similar to your water intake, calories should be considered on an hourly basis.
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After one hour of running, Jeff recommends taking a 15g chew, and then another at 1.5 hours of running. Once you get in the groove, Jeff recommends taking a 15g chew at the bottom of every hour.
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After two hours of running, Jeff recommends taking 25g of carbs in gel form. This process should be repeated at the top of every hour for the rest of the race.
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It’s also a good idea to alternate solid foods for a change in flavor and texture. Jeff recommends foods that contain both carbohydrates and salt, such as banana chips, plantain chips, and avocado potato chips. He also notes that he typically has bone broth or salted mashed potatoes every 2–3 hours when he has a chance to see his crew or visit an aid station.