Ultra-marathon is considered one of the most difficult physical events in the world. Ultra-marathon refers to events covering distances beyond the standard marathon distance (42,2km), including 50km, 100km, 50mile (80.5km) and 100mile (160.9km) events
Ultra-events can be run or a walk within one day or over several days and take place in a variety of different formats and terrains. Considering the length of the events, the volume of training is very high, and this can have a significant impact on nutrition requirements
Ultra-marathon requires very good aerobic capacity and perfect nutritional preparation. Below is a description of the suggested nutritional guidelines of an ultra-marathon athlete because when to nutrition is ULTRA important.
Carbohydrates are the most vital part of an ultra-marathon’s athlete nutrition. Current practices suggest that carbohydrate intakes in ultra-athletes range from to 5 to 7 g/kg/h during the event. Before the competition practices suggest consumption of 7 to 10 g/kg/day at least 3 to 4 days prior the competition.
PROTEIN
Even if protein is not a significant fuel contributor during activity, muscle breakdown does occur on long runs, so it is important to be part in ultra-athlete’s nutrition before, during and after the event. It is suggested that endurance athletes consume a minimum of 20 g of protein at 3–4 h intervals in their regular diet to maximize muscle protein synthesis. During the race, ultra-endurance athletes usually consume an average of 12% of energy as protein.
FAT
Even if the recommendation of fat consumption for ultra-marathon runners is 25-30% before the event, usually that is not the case because as we can see from several studies most of the athletes do not even reach half of the daily recommendation.
HYDRATION
Maintaining hydration is important for sustaining an optimal body temperature, preventing immediate fatigue, but it is also important to spare glycogen, potentially preventing or delaying later onset of fatigue. At 2–4 hours prior to exercise, to achieve hydration balance going into the event, it is recommended to consume 5–10 mL/kg body weight from water or carbohydrate-supplemented beverage. During the event the recommendations are between 500 – 2000 ml/h
VITAMINS
When it comes to athletic performance, micronutrients are particularly important for energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of the body against oxidative damage. They also assist in important physiological processes related to synthesis, recovery, and adaptation to exercise.
Pre-run Breakfasts
Focus on Carbohydrates .....
During the event
Focus on carbohydrates which is the main fuel and on hydration ...
Recovery meal
Focus on Carbohydrates, Protein and fluids – electrolytes to compensate sweat losses ...