SHOW NOTES

Nutritional Needs of an Ultra Runner

(04:29)

Outlining the definition of ultra-distance (or ultra-marathon) running and highlighting several famous ultra-events.

Definition: “Ultra-marathons are foot races that exceed the traditional marathon distance of 26.2miles (or 42.2Km)”

Some famous Ultra-events:

• The Comrades – Durban – SA – 56 miles (90Km)
• Western States Endurance Run – California – 100 miles (161km)
• The Spartathlon – Athens – Greece – 152miles (245km)
• UTMB series which includes 8 races of varying distances – the longest one being 100 miles – Chamonix, France

(10:09)

The rewards from running ultra-distances are both emotional/psychological and physical:

Emotional/psychological rewards could include: a sense of achievement/accomplishment, self-satisfaction and pushing personal boundaries.

Physical rewards from running these distances are tied up in the physical adaptations associated with distance running per se. For example; Increased Mitochondrial Biogenesis and Increased Efficiency of Fat Oxidation, both of which are important for peak running performance.

(13:47)

Delving into the potential risks from running ultra-marathons including:

• Macronutrient and/or micronutrient depletion
• Dehydration and electrolyte imbalance
• Muscle damage
• Oxidative stress – from metabolic/ biological processes occurring during running

(16:51)

Considering the KEY nutrients required for running ultra-distances: Carbohydrates and Electrolytes/Hydration, as well as outlining important factors affecting total energy intake requirements of an ultra-runner.

The total daily energy intake of an ultra runner is very individual and will depend on factors including:

• Age
• Gender
• Training load
• Training frequency
• Running pace
• Resting Metabolic rate (and remember this tends to slow as we age)
• Body composition
• Environmental conditions and terrain

The recommended daily intake of carbohydrate for an ultra-runner is 60% of total macronutrient intake with Protein and Fat intake being 15% and 25% respectively.  Although, for the older runner a more appropriate Protein:Fat split may be 20%:20% in an effort to maintain muscle mass (which naturally reduces with age) and enhance muscle repair and recovery following ultra-training and events.

(26:17)

When focussing on Hydration and the ultra-runner a targeted hydration strategy is required, especially if the runner has a high sweat rate and/or runs in a warm/hot environment.

When addressing hydration for an ultra-runner, it would be important to take into consideration fluids for:

• Day-to-day living
• During training/event
• Post-exercise recovery

The current recommendation for post-training is to consume fluids (containing sodium/electrolytes) at a volume of 150% of exercise-induced body mass loss. To put that into context: If sweat loss was 1L/hour then following an hour of training an individual would want to consume 1.5L of fluids with added sodium/electrolytes.

(33:02)

FEMALE FACTORS

See Below

(40:27)

TIPS on foods to eat to help fuel YOUR next ultra-run or ultra-event coming up including:

• Food choices Pre and Post training/event would be similar to marathon training…you would just want to have more of it!!
• It is DURING training/event that food choices change because gels and bars are just not enough!
• Use of gels/bars/medjool dates may be sufficient for a 50K event but beyond this distance food choices NEED to change
• For ultra-distances there needs to be a balance of macronutrients (carbohydrate, protein, fat) in the food choices made DURING the run because the physical stress on the body is immense

TIPS to help you prepare for eating during your ultra run:

• As for all distance running start eating EARLY in the event and continue to eat approximately every 45mins-60mins throughout the run
• Trial your food choices in training and DON’T introduce any new foods in a race/event
• Remember your food choices need to be portable and also be able to stay firm in your camelback
• Contact the event organiser to find out what foods will be available at the various checkpoints during the event
• BE PREPARED….take plenty of food with you…especially if you have a sensitive digestive system OR you do not know what the organisers will have available
• Remember, what your digestive system can tolerate will change as the run progresses. Sweet foods may become sickly so practice with savoury foods too

(46:42)

Food choices to consider:

• Fruit and nut flapjacks
• Fresh/dried fruit
• Jam sandwiches

For a more balanced intake of macronutrients consider:

•  Chicken and cheese sandwich
• Slice of a potato-based frittata
• Nut butter sandwich
• Lentil burger in a bun