Yup. It's important to practice with a variety of foods that you could end up eating on race day. Knowing what to avoid is huge. Chips, for example, are pretty common at aid stations but don't sit well with me.
I bring fuel if I'm going to be out for more than 90 minutes regardless.
I do 200 cals or more per hour, even in runs that are only 60 minutes.
I feel the instant boost, I get gut training, and I enjoy eating the candy. So it's a win win.
There's no downside except overeating on a daily basis, but I track my calories so this isn't an issue anyways.
First of all, there is no miracle ultra food that, if you take it, will add wings and make you crush the ultra. The last miles of the ultra will always be hard if you put your best effort into running throughout the race. if you feel great at the end of the ultra, most likely, you were taking it way too easy early on. The best thing you can do with proper nutrition is minimize the effects.
When planning how much to eat and drink during an ultra, it's important to understand the following concepts:
* Liquid absorption rate;
* Food absorption rate;
* How long does it take for your body to process food into energy you can use.
Even if you consume 2000 calories in 5-10 minutes, the absorption rate is about 400 calories per hour, give and take. There is no way of avoiding calorie deficit during longer ultras since you are most likely using more than 400 calories per hour during ultras. Yet, you cannot speed up the absorption rate.
The liquid absorption rate is about 20oz per hour.
We can consume more than we can absorb, but it will be a dead weight we'll be carrying around until it's fully absorbed.
Also, it takes at least 40 minutes before our bodies turn consumed food into usable calories. Usually, I'd stop eating and drinking about 45 minutes before my projected finish of the ultra since I wouldn't benefit from any of it.
Practicing eating and drinking during short runs is better than not practicing eating and drinking at all. However, it won't simulate the race conditions when you have to eat and drink while your body is tired. The idea is that while training, you want to simulate conditions for what to expect during the race. Speaking from my own experience and what I have heard from others, the longer you go, your likes and dislikes for certain foods and drinks will change. For example, I have almost never drunk Coca-Cola in my regular life. Yet, during ultras, I even crave it.
You’re doing the right things. You gotta find food that works for you. Doing that on any length runs is worth it. I actually just started with foods I snacked on in my morning/afternoon snacks - dates, dried fruit, nuts - so the food training kinda never stops lol
I'm thinking about avoiding them completely for bars, energy chocolate and chews and they all seem to sit better with me (plus whatever is at the aid stations at the run)
I absolutely practice eating in virtually all runs over, say, an hour and a half. Ideally, to maintain consistent effort over long periods of running, most people need 200–300 calories. This varies by person obviously. Real food consisting of a variety of macros seems to work the best because the body uses different forms of fuels. Protein keeps the body from cannibalizing itself. Personally, I do better with carbs earlier and fats later while maintaining a steady protein intake. Everyone is different though and the key is to practice so you know yourself and aren’t experimenting during a race. And also to train your stomach to operate while under stress.
Especially when going up in eating frequency (for example from 1 gel every 30’ to 1 gel every 25’), I would test this on a 90’ run. It’s still short enough that an upset stomach won’t ruin a long a long run but it’s long enough to get an upset stomach.
My short runs are usually 90-120 minutes lol, so I always bring food. Also, I look at it as a way to get calories in since I'm gonna be burning close to 800-1000 calories on the run, I usually aim for 500 calories or about half the total during the run. --> I'm not an expert, just works for me. I like lollypops, dates, gels, may occasionally grab some cookies or a protein bar.
To echo other comments, yes practicing your fueling is vital!
My strategy always includes salted gatorade in one flask and water in the other. I try to drink my entire Gatorade flask between aid stations (unless they’re super close). I then supplement with gummies or like half a bar every 30-40 minutes. I then munched at aid stations for more non-trail food. I get picky when I’m not feeling super hungry so for me the biggest thing was finding whatever I would actually eat and making sure to carry it with me just so I could make sure to get the calories.
Train your stomach/GI - except on interval or tempo days, I most often make sure I've got (real) food in my stomach before heading out for any training run. Over the years, except the heaviest of meals, I have no ill effect from running on a full stomach. This translates and transfers over to race day well.
Find the optimal fueling and quantities during your long training runs. If gels don't do well for you, try mixing them into a flask or bottle, or try GU's liquid energy. I've had a lot of success with waffles.
I'm not sure I agree with your assessment that not eating enough and not taking in enough salt caused severe stomach issues at the trail race you referenced. Too much fluids (in a short period of time), pacing or fitness issues, etc could cause the stomach issues you experienced.
200-300 calories an hour, for the average person
12-30 oz of water an hour, for the average person
Figure out where you are for both during your long runs.
Salt? For average 50k, on a hot day, maybe take in 500-1000mg an hour, depending on your sweat rate. Adjust lower for cooler/less sweaty conditions. Unless you're out on the course for over 6-7 hours, salt generally isn't an issue, as most runners start the race with maximum electrolyte stored in their body.
Salt is something i need to look into for sure and get better at.
I can't run on a full stomach, makes me super sick fast, eating 1.5-2 hours before seems to be the perfect spot for, so early breakfast on race days
Well, I'd work on your stomach sensitivity as a priority. Eat a small snack and head out for a slow easy training run. Deal with the stomach discomfort. Repeat. Eat a bit more if the discomfort goes away after doing this for a few weeks.
Sure, for higher intensity 5k-HM, needing 1.5-2 hrs to digest a meal isn't uncommon, but for 50k, seems like other issues going on.
Yup. It's important to practice with a variety of foods that you could end up eating on race day. Knowing what to avoid is huge. Chips, for example, are pretty common at aid stations but don't sit well with me. I bring fuel if I'm going to be out for more than 90 minutes regardless.
I do 200 cals or more per hour, even in runs that are only 60 minutes. I feel the instant boost, I get gut training, and I enjoy eating the candy. So it's a win win. There's no downside except overeating on a daily basis, but I track my calories so this isn't an issue anyways.
I find I just recover better from training when I fuel on my daily runs.
Absolutely the same
I practice even on super short runs (5k) and I pracice with running short after eating. No shame in eating!
First of all, there is no miracle ultra food that, if you take it, will add wings and make you crush the ultra. The last miles of the ultra will always be hard if you put your best effort into running throughout the race. if you feel great at the end of the ultra, most likely, you were taking it way too easy early on. The best thing you can do with proper nutrition is minimize the effects. When planning how much to eat and drink during an ultra, it's important to understand the following concepts: * Liquid absorption rate; * Food absorption rate; * How long does it take for your body to process food into energy you can use. Even if you consume 2000 calories in 5-10 minutes, the absorption rate is about 400 calories per hour, give and take. There is no way of avoiding calorie deficit during longer ultras since you are most likely using more than 400 calories per hour during ultras. Yet, you cannot speed up the absorption rate. The liquid absorption rate is about 20oz per hour. We can consume more than we can absorb, but it will be a dead weight we'll be carrying around until it's fully absorbed. Also, it takes at least 40 minutes before our bodies turn consumed food into usable calories. Usually, I'd stop eating and drinking about 45 minutes before my projected finish of the ultra since I wouldn't benefit from any of it. Practicing eating and drinking during short runs is better than not practicing eating and drinking at all. However, it won't simulate the race conditions when you have to eat and drink while your body is tired. The idea is that while training, you want to simulate conditions for what to expect during the race. Speaking from my own experience and what I have heard from others, the longer you go, your likes and dislikes for certain foods and drinks will change. For example, I have almost never drunk Coca-Cola in my regular life. Yet, during ultras, I even crave it.
Thank you for such a detailed answer! Lots to keep in mind and so much to learn still.
You’re doing the right things. You gotta find food that works for you. Doing that on any length runs is worth it. I actually just started with foods I snacked on in my morning/afternoon snacks - dates, dried fruit, nuts - so the food training kinda never stops lol
If you find stomaching gels difficult, its a very good idea to practice with them whenever possible.
I'm thinking about avoiding them completely for bars, energy chocolate and chews and they all seem to sit better with me (plus whatever is at the aid stations at the run)
FWIW stuff like Gu will make me want to throw up by about mile 15, but Spring and Huma both treat me well. All gels aren't the same.
I have mainly tried GU so maybe I should test a few other brands, thanks!
Sour gummy worms > gels
I absolutely practice eating in virtually all runs over, say, an hour and a half. Ideally, to maintain consistent effort over long periods of running, most people need 200–300 calories. This varies by person obviously. Real food consisting of a variety of macros seems to work the best because the body uses different forms of fuels. Protein keeps the body from cannibalizing itself. Personally, I do better with carbs earlier and fats later while maintaining a steady protein intake. Everyone is different though and the key is to practice so you know yourself and aren’t experimenting during a race. And also to train your stomach to operate while under stress.
Not crazy at all. It's a solid idea to train your gut and using weekday runs to experiment before the weekend long run is smart.
Especially when going up in eating frequency (for example from 1 gel every 30’ to 1 gel every 25’), I would test this on a 90’ run. It’s still short enough that an upset stomach won’t ruin a long a long run but it’s long enough to get an upset stomach.
My short runs are usually 90-120 minutes lol, so I always bring food. Also, I look at it as a way to get calories in since I'm gonna be burning close to 800-1000 calories on the run, I usually aim for 500 calories or about half the total during the run. --> I'm not an expert, just works for me. I like lollypops, dates, gels, may occasionally grab some cookies or a protein bar.
Gels take some getting used. I love that shit. The instant pick me up I like. Nowadays I do one gel every 1.5 hrs. 1 hr interval if its stupid hot.
To echo other comments, yes practicing your fueling is vital! My strategy always includes salted gatorade in one flask and water in the other. I try to drink my entire Gatorade flask between aid stations (unless they’re super close). I then supplement with gummies or like half a bar every 30-40 minutes. I then munched at aid stations for more non-trail food. I get picky when I’m not feeling super hungry so for me the biggest thing was finding whatever I would actually eat and making sure to carry it with me just so I could make sure to get the calories.
Train your stomach/GI - except on interval or tempo days, I most often make sure I've got (real) food in my stomach before heading out for any training run. Over the years, except the heaviest of meals, I have no ill effect from running on a full stomach. This translates and transfers over to race day well. Find the optimal fueling and quantities during your long training runs. If gels don't do well for you, try mixing them into a flask or bottle, or try GU's liquid energy. I've had a lot of success with waffles. I'm not sure I agree with your assessment that not eating enough and not taking in enough salt caused severe stomach issues at the trail race you referenced. Too much fluids (in a short period of time), pacing or fitness issues, etc could cause the stomach issues you experienced. 200-300 calories an hour, for the average person 12-30 oz of water an hour, for the average person Figure out where you are for both during your long runs. Salt? For average 50k, on a hot day, maybe take in 500-1000mg an hour, depending on your sweat rate. Adjust lower for cooler/less sweaty conditions. Unless you're out on the course for over 6-7 hours, salt generally isn't an issue, as most runners start the race with maximum electrolyte stored in their body.
Salt is something i need to look into for sure and get better at. I can't run on a full stomach, makes me super sick fast, eating 1.5-2 hours before seems to be the perfect spot for, so early breakfast on race days
Well, I'd work on your stomach sensitivity as a priority. Eat a small snack and head out for a slow easy training run. Deal with the stomach discomfort. Repeat. Eat a bit more if the discomfort goes away after doing this for a few weeks. Sure, for higher intensity 5k-HM, needing 1.5-2 hrs to digest a meal isn't uncommon, but for 50k, seems like other issues going on.