Nutrition for Ultra Running, Endurance Sports, and Triathlons: A Carbohydrate Guide Pt.1
Navigating the nutritional landscape of ultra running, endurance sports, and triathlons can be a daunting task. One of the most frequently asked questions we encounter is, "What and how much should I consume during an ultra marathon, ultra cycling event, or an Ironman Triathlon?"
In the following sections, we'll delve into some straightforward nutritional strategies, highlighting what to eat and what to avoid for optimal performance in these demanding sports.
Carbohydrates or Calories?
Many athletes participating in ultra-running, endurance sports, and triathlons set calorie targets to fuel their performances. However, our advice leans towards focusing on carbohydrates, especially if you're not participating in a multi-stage race like Dragon's Back, Cape Wrath, or MDS. A 2016 case study indicates that meeting caloric needs can enhance performance in longer duration multi-stage races, promoting recovery and enabling more running by day three. Yet, for single-stage races or events shorter than a few days, carbohydrates should be your go-to.
The Importance of Carbohydrates in Ultra Running, Endurance Sports, and Triathlons
Studies suggest that the average intensity for ultra runners is about 50 - 60 percent of VO2max, which corresponds to an easy pace or a lower Z1 or Z2 heart rate. At this intensity, the energy utilization of an average runner is approximately a 50:50 split between fat and carbohydrates. This means that nearly half of your energy comes from carbohydrates. While your body has unlimited fat stores, it only has about 4 - 5 hours of carbohydrates stored as glycogen. Therefore, the harder you push, the more carbs you'll need.
For instance, during the Northern Traverse in April 2023, I consumed 60g of carbohydrates per hour, based on my weight and estimated pace. Remember, these are broad terms and averages; your unique physiology could require different nutritional strategies.
How Much Carbohydrate Should You Consume Per Hour?
Stay tuned for our next post where I’ll delve into this crucial question.
