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Fueling strategies for ultramarathon runners

Fueling strategies for ultramarathon runners

Sports Stratevies are fine but don't expect them to live Fueling strategies for ultramarathon runners to their marketing hype, they Anti-cancer properties of essential oils not magic. This is where ultramaraghon ace runnsrs station captain or canny crew Fueling strategies for ultramarathon runners comes in. Second, these caloric intake suggestions is highly subjective based on your exercise intensity level, age, gender and more. On the back of that, putting together a flexible hydration plan that gives you some guardrails to stay within on race day when it comes to your fluid and sodium intakes, whilst also listening to your body and responding to its feedback, is vital.

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I tend to eat little and often with 6 smaller portion meals Refreshment Subscriptions are easier ultraamrathon digest than opting for 3 larger meals which will just leave me feeling bloated and uncomfortable. I also ensure I am hydrating well. I tend ultramatathon increase strategiss carb intake and reduce my stratfgies of fruit and fpr the less fibre the better as this etrategies prevent Fueling strategies for ultramarathon runners issues while you are Coenzyme Q for migraine prevention. Normally I Fuelimg spice in my food, but on Fuelling events runneers digestion ultramatathon will runnrrs taking a back seat as all energy focuses through the big movement strahegies, therefore Refreshment Subscriptions is best to stick to plain stragegies bland foods ultramaratyon avoid stomach upset.

I eat dinner 2 hours earlier than normal, followed by a sandwich an hour before ulyramarathon. You want to allow time for Sunflower seed snacks dinner to digest before bed, so when you have to get up for an early start, your body is ready to utlramarathon the digestion process Nutritional intake tracker meaning no last minute toilet queues!

If you can eat breakfast, keep it light. Checkpoints are usually stocked ultrxmarathon a variety Fueling strategies for ultramarathon runners stategies and savoury runenrs and on longer distances, Long-term strategies for maintaining healthy blood pressure. later checkpoints will even provide hot food and drinks.

It is worth checking your race information, which usually lists the type of foods and drinks you can expect. If you have specific dietary requirements, you may need to be more self-sufficient — I am vegan so this applies to me. It is also worth carrying emergency supplies on your person. Start fuelling early and take plastic bags with you so that you can take away foods from the checkpoints to eat while you continue to run.

You may need to slow your pace to allow your body to digest the food properly. Some ultra marathons and most races beyond km will allow access to drop bags and crew at designated points so ensure you pack some food into your drop bag in addition to extra kit.

Nausea is one of the most common things that prevents runners from finishing ultra marathons. If you are feeling or being sick, you are losing energy and hydration — lack of both will cause the body to dip mentally and physically.

As difficult as it may be, you need to keep eating and hydrating. If you feel nauseous, try slowly chewing crystalised ginger as this can settle the stomach. Also try chewing gum. Weather conditions also affect your fuelling strategy. Extreme heat can make it difficult to eat and you might have a tendency to drink in excess which will cause a sloshing effect on an empty stomach.

Keep eating little and often and if there are hot drinks available from checkpoints and crew take advantage of this; it will also keep you warm.

Replenishing sodium is something you should have practised in your training. As you sweat, you will lose body salts and minerals so over long endurance events it is vital to replace as you go along, otherwise you may suffer nausea and muscle cramp.

There are lots of products on the market in tablet and liquid form — get to know your body and practise in training, and carry additional in your hydration vest on race day. Race completed: permission to eat the world granted!

Do not be surprised if in the first 24 hours you have no appetite — your digestion system has to re-boot and this generally requires sleep.

I find that after a mile ultra marathon I sleep for a few hours, wake up hungry, eat a little, then sleep again — this is the first 24 hour routine. Once your appetite returns, make sure you fuel little and often. The best advice on post ultra-fuelling is to listen to your body.

Ideally, you require all food groups, but you may crave protein as the body will want to repair muscles. I tend to want protein and masses of fruit and vegetables as my body craves the nutrients from the vegetables.

Dependant on the distance of your ultra, recovery will take from one week to usually six weeks for a miler. A spa treat to relax both body and mind the week after a tough race is a great idea. Look after your body — it has served you well! About the author: Sheila Rose is a personal trainer, ultra runner and Sundried ambassador.

How To Fuel Before, During, And After An Ultra Marathon. Pre-Race Fuelling Pre-race fuelling is the easy part. Key points: Don't eat everything in sight the night before the race.

Carb load for an entire week before the race by eating little and often and gradually increasing your carb intake. Reduce or eliminate entirely your intake of fruit and vegetables. Avoid spicy foods, stick with plain and bland foods. Race Day Fuelling If you can eat breakfast, keep it light.

Nausea Nausea is one of the most common things that prevents runners from finishing ultra marathons. Hot Weather Weather conditions also affect your fuelling strategy. Sodium Replenishment Replenishing sodium is something you should have practised in your training.

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: Fueling strategies for ultramarathon runners

How to Fuel for an Ultramarathon — Pinnacle Running

For sake of simplicity, this means approximately 1 gel every minutes. You might even keep this simplistic strategy for ultras of up to 12 hours. In my Javelina Jundred Miler , I opted to try racing it by using primarily Huma gels and Skratch exercise hydration.

It was very hot and ultimately my stomach quickly rejected my sweet fuelling choices. Luckily I was also very metabolically efficient at that time, so I was able to take the time needed, not eat much of anything for a while, and recover from my nausea to still finish that race under 24 hours.

I ended up eating a good amount of whole foods from aid stations. Suffice to say, different distances and different courses in vastly differing weather require different strategies!

For a lb person running a moderate pace burning ~ calories per hour , that would be to calories per hour — more or less depending on your weight and your metabolic efficiency. Less metabolically efficient means more calories needed.

More metabolically efficient equals less fuel needed on the go. Therefore, aim to consume anywhere between to calories per hour. Consume these calories at either 30 minute intervals ie, cals every half hour or 45 minute or 60 minute intervals. Less calories at once means less chance of GI issues, but eating so often can get old fast.

I will often do up a spreadsheet for clients listing fuelling sources I know work for them that add up to meet target calories. They might play with it and make changes, but at least it gives them a starting point.

Aid station food would be bonus. She felt like she ate a ton, eating nearly everything she brought plus some grilled cheese and quesadilla at aid stations.

And she felt the best part of the whole race was that she never hit the wall thanks both to fuelling well as well as solid training , finishing in Which was amazing because she encountered double the elevation advertised!

Often the best way to do this is by aiming to have meals over the course of each day, consuming calories in one go, either at aid stations or provided by crew or packed along with you such as freeze dried meals often utilized during fast packing. The direction I always give my athletes is:.

Too many gels and chews pure sugars or processed starches could eventually cause health issues including gut health problems, blood sugar problems, dental problems and lowered metabolic efficiency. And sometimes in hot weather, sweet sugary foods aka most gels and chews are unappealing. Instead it was the millet burgers that I reached for, one of the only things that I wanted!

It was a very hot day and in hindsight it was probable I needed more sodium. This is unlike the other electrolytes which we neither need nor loose much of during long runs, including magnesium, potassium and calcium these electrolytes are found in natural whole foods and are easily replaced post-run from whole foods.

Of course you need to stay attuned to your body throughout for this to work — but studies have shown that drinking to thirst not only works, it often works better than drinking to a prescribed amount.

However, please know this can wildly vary depending on the factors listed above. The good news is that our bodies can do a great job of regulating our sodium and fluid needs if only we can listen to their needs.

Our brain has a sodium sensor which gives us cravings for sodium rich foods or drinks when we need more salt. I like to put Skratch Exercise Hydration into my front flask pineapple is my favourite flavour ever, matcha comes in second! and keep water in the 1. Both too little and too much sodium can lead to nausea and gastrointestinal distress.

This pertains to not only foods, drinks and sodium — but all the other electrolytes and nutrients — as well pacing, clothing, gear and training plan. You need to figure out you… You might try what sounds good to you from the suggestions above… Read others stories and again, take what resonates.

Not that this is how any of these runners choose to fuel their training or races these days — simply to say pretty much everything has been done and shown to work at some time by someone. Every time you find yourself out there running or cycling or hiking or doing what it is you do , use as many moments as you can to tune into the body.

What do you need in this moment? What would you like now? In the beginning you might not get much feedback. Or the feedback might not make much sense.

But take whatever info you get and do more research on it as needed to fill in any knowledge gaps. Ask questions of professionals. As runners, we tend to focus on the obvious: our physical training and endless kit choices.

However, fuelling and mindset are two really important areas which can be neglected. This year I am competing in the Centurion Grand Slam: a series of four mile foot races in May, July, August and October. I have completed this distance twice previously but doing all four within a year has been a very different experience and a massive learning curve.

Time of year, trail conditions, course and temperatures all play a big part in the fuelling strategy. Pre-race fuelling is the easy part. Contrary to popular opinion, 'carb-loading' shouldn't be eating everything in sight the night before the race.

Instead, you should gradually increase your carbohydrate intake in the week leading up to the race in order to get your body used to storing more fuel.

There is a limit to how much fuel can be stored in the muscles. Most sources estimate gm or calories, but each individual is different. Personally, my diet does not change too much the week before a race.

I tend to eat little and often with 6 smaller portion meals which are easier to digest than opting for 3 larger meals which will just leave me feeling bloated and uncomfortable. I also ensure I am hydrating well.

I tend to increase my carb intake and reduce my consumption of fruit and vegetables; the less fibre the better as this will prevent gastric issues while you are running. Normally I love spice in my food, but on endurance events your digestion system will be taking a back seat as all energy focuses through the big movement muscles, therefore it is best to stick to plain and bland foods to avoid stomach upset.

I eat dinner 2 hours earlier than normal, followed by a sandwich an hour before bed. You want to allow time for your dinner to digest before bed, so when you have to get up for an early start, your body is ready to complete the digestion process — meaning no last minute toilet queues!

If you can eat breakfast, keep it light. Checkpoints are usually stocked with a variety of sweet and savoury foods and on longer distances, the later checkpoints will even provide hot food and drinks.

It is worth checking your race information, which usually lists the type of foods and drinks you can expect. If you have specific dietary requirements, you may need to be more self-sufficient — I am vegan so this applies to me.

It is also worth carrying emergency supplies on your person. Start fuelling early and take plastic bags with you so that you can take away foods from the checkpoints to eat while you continue to run.

You may need to slow your pace to allow your body to digest the food properly. Some ultra marathons and most races beyond km will allow access to drop bags and crew at designated points so ensure you pack some food into your drop bag in addition to extra kit. Nausea is one of the most common things that prevents runners from finishing ultra marathons.

If you are feeling or being sick, you are losing energy and hydration — lack of both will cause the body to dip mentally and physically. As difficult as it may be, you need to keep eating and hydrating. If you feel nauseous, try slowly chewing crystalised ginger as this can settle the stomach.

Also try chewing gum. Weather conditions also affect your fuelling strategy. My taste buds were so screwed at that point and I was too tired to care. He still hasn't told me what those lumps were I was very lucky to have Nicky Spinks crew me at UTMB and she surprised me with some local French fries, which went down a storm again, salty.

Nicky is seriously good at this stuff. French fries "went down a storm" at UTMB! Image Credit: Unsplash copyright free. Another one who's very good at refreshing the palate, Nicki Lygo, surprised me when I was running the Pennine Way in with some fresh mango, when my palate seemed to have given up the ghost.

It was just the right thing at the right time. On the same run, when I was struggling for energy but also turning my nose up at everything like a spoilt brat, Jason Millward generously offered me one of his hummus and avocado sandwiches.

It was a game-changer and it was all I ate for the following 24 hours with accompanying cups of tea, obvs. On reflection, the hummus and avocado "sanger" combo is perfect; healthy fat and protein, in an easy to digest and flavoursome vehicle.

White bread is a carbohydrate and sports dietician Renee McGregor had advised me that it's a better choice than brown bread when running because it has less fibre and will go down more easily.

I thought Jason must really know his stuff I was selected to represent Great Britain at the Trail World Championships, having finished second in the trial race.

For the race in Portugal my plan had always been a conservative first half, then try to pick people off and finish strongly. But the start of the second half coincided with the temperatures rising and being caught out with not enough liquid.

The tell-tale signs are obvious now, but I didn't know what was going on initially, when I became paralysed with leg muscle spasms, initiating from my adductors. I literally could not move forward. I was lucky to get a massage, more liquid in and was kindly offered a variety of things from little tubes by fellow runners.

I hobbled to the finish line, but my race was ruined. Image Credit: Pexels copyright free. I'd never had cramps before, didn't understand what had caused them or how to cure them. The science may be at loggerheads on this subject, but for me they're definitely related to salt loss and dehydration.

I've had two more episodes, both thankfully fairly quickly resolved with sodium and liquid. But since my Sweat Test and upping my electrolyte intake, none.

A few more things I've learned: we're all a bit different, so the baby food pouches no really that work for your mate might not necessarily work for you. Damian's book, In It For The Long Run Vertebrate Publishing , is out in May. Damian Hall is a self-proclaimed "midlife-crisis ultra runner who enjoys running long distances in lumpy places".

Damian's a record-breaking ultrarunner who has set numerous records and FKTs, including for the Wainwright's Coast-To-Coast, Paddy Buckley Round in winter and South Wales Traverse.

How to fuel an ultra endurance race

Nausea Nausea is one of the most common things that prevents runners from finishing ultra marathons. Hot Weather Weather conditions also affect your fuelling strategy. Sodium Replenishment Replenishing sodium is something you should have practised in your training.

Post Race Fuelling Race completed: permission to eat the world granted! Popular Sundried Products. Regular price £ Regular price Sale price £ Regular price £9. Regular price Sale price £9. Cart 0 0 items. Product Image Someone recently bought a [time] minutes ago, from [location].

Product Name. Close Newsletter Sign-up Receive early access, wishlist on discount and more. Your privacy is our policy. yours email. By subscribing, you acknowledge the terms of our Privacy Policy. Close Login. Your username. Your password. Sign Up Forgot password? Recently Viewed Sorry, there are no products.

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Close Compare. Pre-fueling involves consuming a balanced meal that will provide slow-burning energy throughout the race. Mid-race fueling involves consuming energy gels or bars, electrolytes, and simple carbohydrates such as fruit juice or honey. During the race, staying hydrated is crucial, so make sure to drink plenty of fluids.

Taking in electrolytes like sodium, potassium, magnesium, and calcium can also help prevent cramps and fatigue. Dehydration can lead to fatigue, muscle cramps, and other issues that can hinder your performance. Finding the right balance of electrolytes and carbohydrates is key to sustaining your energy levels without over-consuming calories.

Developing a proper fuelling plan that takes into account the importance of hydration and electrolyte balance will help you perform at your best during an ultramarathon race.

Executing a well-thought-out fueling plan is crucial for success in ultramarathon races. Start by calculating your caloric needs based on the race distance and terrain.

Practice and adjust your fueling plan during training runs to fine-tune it for race day. Carry enough water and fuel with you during the race, either in a hydration pack or by using aid stations along the course.

Executing a fuelling plan during an ultramarathon race is crucial for success. Be sure to test out different types of fuel sources and pay attention to how they make you feel during your runs.

This will help you adjust your plan accordingly on race day. Additionally, staying hydrated is essential during training runs and the actual race.

Drink plenty of water and electrolytes to maintain proper hydration levels. Before your longer training runs, be sure to eat a balanced meal to ensure you have enough energy to complete the run.

By practising your fuelling plan during training runs and paying attention to how different foods affect you, you can develop and execute the perfect fuelling plan for ultramarathon races. Executing a well-planned fuelling strategy is vital to completing an ultramarathon race successfully.

Before race day, research the course terrain and layout to determine your nutritional needs. Decide what food items and drinks will give you the energy and nutrition you need during the race.

Consider using gels, bars, sports drinks, and other supplements to maintain energy levels throughout the race. Stay hydrated by drinking enough fluids at regular intervals throughout the entire race. By following a well-planned fueling strategy, you can ensure that your body receives the proper nutrition and support needed to complete an ultramarathon.

Executing a fueling plan is crucial for success in ultramarathon races. Start hydrating and taking on nutrition at least three hours before the race, giving your body time to process and absorb the nutrients. Luckily I was also very metabolically efficient at that time, so I was able to take the time needed, not eat much of anything for a while, and recover from my nausea to still finish that race under 24 hours.

I ended up eating a good amount of whole foods from aid stations. Suffice to say, different distances and different courses in vastly differing weather require different strategies! For a lb person running a moderate pace burning ~ calories per hour , that would be to calories per hour — more or less depending on your weight and your metabolic efficiency.

Less metabolically efficient means more calories needed. More metabolically efficient equals less fuel needed on the go. Therefore, aim to consume anywhere between to calories per hour.

Consume these calories at either 30 minute intervals ie, cals every half hour or 45 minute or 60 minute intervals. Less calories at once means less chance of GI issues, but eating so often can get old fast. I will often do up a spreadsheet for clients listing fuelling sources I know work for them that add up to meet target calories.

They might play with it and make changes, but at least it gives them a starting point. Aid station food would be bonus. She felt like she ate a ton, eating nearly everything she brought plus some grilled cheese and quesadilla at aid stations.

And she felt the best part of the whole race was that she never hit the wall thanks both to fuelling well as well as solid training , finishing in Which was amazing because she encountered double the elevation advertised!

Often the best way to do this is by aiming to have meals over the course of each day, consuming calories in one go, either at aid stations or provided by crew or packed along with you such as freeze dried meals often utilized during fast packing.

The direction I always give my athletes is:. Too many gels and chews pure sugars or processed starches could eventually cause health issues including gut health problems, blood sugar problems, dental problems and lowered metabolic efficiency.

And sometimes in hot weather, sweet sugary foods aka most gels and chews are unappealing. Instead it was the millet burgers that I reached for, one of the only things that I wanted! It was a very hot day and in hindsight it was probable I needed more sodium. This is unlike the other electrolytes which we neither need nor loose much of during long runs, including magnesium, potassium and calcium these electrolytes are found in natural whole foods and are easily replaced post-run from whole foods.

Of course you need to stay attuned to your body throughout for this to work — but studies have shown that drinking to thirst not only works, it often works better than drinking to a prescribed amount. However, please know this can wildly vary depending on the factors listed above.

The good news is that our bodies can do a great job of regulating our sodium and fluid needs if only we can listen to their needs. Our brain has a sodium sensor which gives us cravings for sodium rich foods or drinks when we need more salt.

I like to put Skratch Exercise Hydration into my front flask pineapple is my favourite flavour ever, matcha comes in second! and keep water in the 1. Both too little and too much sodium can lead to nausea and gastrointestinal distress.

This pertains to not only foods, drinks and sodium — but all the other electrolytes and nutrients — as well pacing, clothing, gear and training plan. You need to figure out you… You might try what sounds good to you from the suggestions above… Read others stories and again, take what resonates.

Not that this is how any of these runners choose to fuel their training or races these days — simply to say pretty much everything has been done and shown to work at some time by someone.

Every time you find yourself out there running or cycling or hiking or doing what it is you do , use as many moments as you can to tune into the body. What do you need in this moment? What would you like now? In the beginning you might not get much feedback.

Or the feedback might not make much sense. But take whatever info you get and do more research on it as needed to fill in any knowledge gaps.

Ask questions of professionals. Eventually the more you lean in to your body, the more you listen AND the more you learn about what seasoned athletes do as well as what science suggests… The more you will hear and understand what it is YOU need. When I ran my last big ultra Tahoe , I knew by that point there were many different ways I could fuel, many foods that worked for me and likely all would work well enough.

I planned to have a certain number of calories on me at all points more than I care to admit in the form of Hornby energy bars and make full use of each aid station. This is exactly what I did.

Fuel Up: An Introduction to Fueling for Trail Running – iRunFar Individuals who train more than two hours per day should be consuming more than 7 or 8 liters per day. How to fuel an ultra endurance race By Andy Blow. The list is not supposed to be exhaustive but gives you some sensible criteria on which to base your trial and error. You need to figure out you… You might try what sounds good to you from the suggestions above… Read others stories and again, take what resonates. Nothing more true can be said of ultramarathon nutrition. Stay hydrated by drinking enough fluids at regular intervals throughout the entire race.
The Do’s and Don’ts of Fueling for Trail Races

However, in my experience, if you are serious about performance, this is a losing strategy especially over longer time frames. While you can get away with a caloric deficit for a few days, it is going to severely limit performance due to the lack of available glycogen which is essential to performance.

Additionally, your metabolism takes time to adjust to burning 6,, calories per day. Most runners find it very difficult to match caloric intake with caloric burn over the first few days and therefore pack less. However, that begins to change after a few days and really changes after a week or two.

First, use Basal Metabolic Rate BMR as your baseline number. This is the amount of energy your body burns per day at rest. Calculate here. Second, these caloric intake suggestions is highly subjective based on your exercise intensity level, age, gender and more. See suggestions below:. Nothing more true can be said of ultramarathon nutrition.

If you are asking yourself the right questions and have the basic principles of race nutrition down, you need to put it together with a race strategy. Do I really need a plan? If you are racing for a multi-day event, you may get overwhelmed by the amount of food you are trying to plan for.

Rather than thinking about caloric intake per hour, I like to think of daily caloric goals and go from there. Every runner has a different nutrition strategy, and you may find certain tips and tricks that work for you.

If you can walk away from this with two things, they are:. There is no one-size-fits-all model. Your training and race experience will help you shape your nutrition plan, so always be practicing! Awesome, glad this is helpful for you! Based on observation, it seems like folks with more a build need to pay extra attention to nutrition and hydration.

Get after it! Reading your article reminded me of what I need to think about in preparation for my upcoming miler. Thanks for helping me brush off the cobwebs. They did extensive research on BMR, calories in and calories out.

Interesting research, some of it is exactly inline with your article above. Great comments! Yes, I am a big fan of Burn and Hermann Pontzer.

I think the most interesting component of this research is that there is a regression analysis of endurance events, and depending on the length of the event anywhere from ~x10 BMR to x2. Very cool research! Skip to content. Even if your goal is to simply finish a race, a nutrition plan will increase the enjoyment you get out of the race by reducing your risk for stomach issues, upping your performance, and leaving you with a framework and information to consider in future races.

Final Thoughts Nutrition can be easily overlooked in the heat of the moment during a race. If you can walk away from this with two things, they are: Ask yourself the right questions about the race course. Develop a plan. To the audience: What nutrition tips have you found most helpful?

Sometimes, I add things to my list based on the above criteria gluten free with no cross-contamination list; I like to eat it; not messy to carry and work out a possible serving size.

For example, the other day I was brainstorming more fuel options and it occurred to me that I like brownies and a piece of brownie in a baggie would probably be moist and nice tasting and would be fine in a baggie.

I planned to make a batch of brownies and calculated how I would cut them to get consistent portion sizes so I would know the macronutrients for enzymes. Mainly because, I hate cutting them and they crumbled.

The idea of having to perfect how to cook them to be able to cut them without them crumbling just seems like too much work. So I scratched them off my list, and am just enjoying eating the brownies as brownies at home, not during runs!

I first started taking these snacks on runs and testing each one, making sure that they tasted good and also worked well for me digestion-wise during exercise, not just when I was sitting around. I also started looking at the total amount of calories I was consuming during training runs, to see how close I was to my goal of ~ calories per hour.

I generally assume ~ calories for a reasonable average. Aiming for ~ calories per hour means that I only have a deficit of calories per hour. It turns out, some of my preferred snacks are a lot lower and higher calories than each other!

And this can add up. For example, fruit snacks — super easy to chew or swallow without much chewing. Another easy to quickly chew and swallow option: a mini date fruit bar. And…90 calories. My beef stick? My approach that works for me has been to eat every 30 minutes, which means twice per hour.

Well below the goal of for the hour! Combining either with my beef stick so or calories, depending , is still well below goal. This is also teaching me that I need to pair larger calorie options with them or follow on with a larger calorie option. For example, I have certain items on my list like Snickers.

And that works well for me. Sometimes I do have hours where I am slightly below goal — say calories. But calories per hour as a goal seems to work well as a general baseline, and I know that if I have several hours of at or greater than calories, one smaller hour is not a big deal.

And the same goes for sodium. But for me, I have a very clear, distinct feeling when I get not enough sodium. It is almost like a chemical feeling in my chest, and is a cousin but distinct feeling to feeling ketones.

I went back to my spreadsheet and re-added information for sodium to all of my food items in my fuel library, and added it to the template that I duplicate for every run.

Some of my food items, just like they can be outliers on calories or protein or fat or carbs, are also outliers on sodium. Biggest example?

My beef stick, the protein outlier, is also a sodium outlier: mg of sodium! However, in the last year I gradually realized that sometimes that made me over by quite a bit on certain hours and in some cases, I ended up WAY under my mg sodium goal.

Rain and realized — oops — that I had an hour of mg of sodium followed by a mg hour. I took another electrolyte pill to catch up and chose some higher sodium snacks for my next few fuels. There were a couple hours earlier in the run hours 4 and 7 where I had happened to — based on some of my fresh fuel options like mashed potatoes — to end up with over mg of sodium.

Endurance Nutrition Strategy – What should I worry about? Akeem Williams July 9, Reply. But for me, I have a very clear, distinct feeling when I get not enough sodium. Where the Road Ends: A Guide to Trail Running. Get advice. When your body runs out of carbohydrates it must turn to rely on fat which does not provide energy at the same rate as carbohydrates. Learn how to store the best fuel for ultra running with these hacks.

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How To Run Longer (without getting tired) – Ultra Marathon Training Tips

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