An ultra-marathon runner must fuel up during the run to keep going.
A 50-mile run, also known as an "ultra-marathon," is not for the faint-hearted. Ask five ultra-marathon runners what they eat to fuel them through each run, and you'll get five different answers. The principles are the same, and knowledge of what foods you should eat and when is essential. It's more important, however, that you practice eating different foods in the build-up and during longer training runs to work out what works for you.
Before the Race
An ultra-marathon can last from six to 12 hours, depending on your level of fitness. During this time, a huge amount of energy is needed. To ensure your muscle glycogen levels are at their peak, begin carbo-loading several days before the run. Eat more carbohydrates with each meal, always opting for complex carbohydrates such as brown rice, whole-grain breads, cereals, pasts and oats that provide a slow-releasing and sustained source of energy. However, don't overeat, particularly the day before. Several hours before the race, eat some easily digestible carbohydrates such as cereals, pancakes, pastries and fruit juices.
During the Race
Even the most elite ultra-marathon runners would struggle to run 50 miles without re-fueling at some point. Most ultra-marathon runners advise eating regularly to keep energy levels as high as possible throughout the race. Fruit, peanut butter, jellied sweets, cereal bars and pretzels are all common fuels. Try eating every 10 miles or so during training runs to see which foods work best, which will also save you time at the fueling stations and reduce the risk of cramps during the race.
After the Race
Immediately after the race, eat carbohydrates to begin re-fueling your body. Also, try to eat decent protein, either from powdered whey or a high-quality protein source such as eggs, chicken or fish. This will begin the recovery phase, helping repair any damaged or fatigued muscles. In the next few days, you are likely to feel significantly more hungry than usual. Your body is telling you it needs to replenish lost nutrients, and you should listen. Eat plenty of vitamin- and mineral-rich fruits and vegetables, high-quality proteins and complex carbohydrates.
Fluids
Several days before the run, start increasing your water intake. The day before, remain fully hydrated, which is indicated by frequent trips to the bathroom and very clear urine. For the several hours before the race, carry a bottle of water at all times, and drink frequently.
During the race, carry a bottle of water and a fluid replacement energy drink. This means you won't go thirsty between fueling stations, which are often positioned as sporadically as every 10 or 12.5 miles. Use the fluid replacement drink to top-up energy and hydration levels. Should you feel nauseous or experience stomach cramps, opt for the water.
Drink small amounts regularly; you should never feel thirsty. You can lose up to 1.5 percent of your body weight in fluid before thirst kicks in, yet at 2 percent fluid loss, your performance is likely to be drastically reduced.
Tags: ultra-marathon runners, before race, bottle water, carbohydrates such, carry bottle, carry bottle water, complex carbohydrates