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Terri B.
Terri B. Sendmail

Nutrition

posted over 1 year ago | Report

Hi all!

I just did my first race over 50km this weekend and it was amazing. I definitely have the ultra bug. I love training for really long distance runs. I really think the main reason I got into this whole ultra marathon training is I love doing back to back long runs. I love the high I get during the second run.

The only problem I'm having is nutrition. I have lots of experience as a marathon runner. I'm a big fan of Gu energy gels I find them easy to digest and they give me the energy I need for a 3 or 4 hour run. But this weekend I did 8 hour run after about 6 hours or so, the whole idea of eating another Gu was making me sick to my stomach.

So, I just want to know if anyone has any advice for me? what works or doesn't work for you?
Do you eat the same thing on training runs as you do on race day? and what's up with coke-a-cola? they seam to have it at all the ultra races, but you never see it at any shorter races.

Any and all advice would be greatly appreciated.

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6 posts

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  • Jane R.
    Jane R. Sendmail

    Try reading Endurance Sports Nutrition by Suzanne Eberle, MS. RD.

    I trained for an ultra last summer and did 4 20 milers on the trails which as you know equates to 6 hours out there. The hardest part of running long trail events particularly when training w/o support is staying fueled properly.

    After 4 hours your body needs real food and your system can only digest up to 400 calories per hour, if there is too much protein or high fat content the stomach can't break it down as easily and you get cramps.....here is the trick, making yourself eat when you don't want to...

    Have you read, "Born to Run" major ultra runners, the Tarahumara ate I think beans throughout their 100 milers, great read if you haven't picked it up...

    It all comes down to what YOU can eat and tolerate for some it's PB&J which make me sick on long runs for others it's raisins and bananas, I tend to nibble on nutrition bars, whole wheat fig newtons, and carry jolly ranchers....

    GOOD LUCK, I wish you the best, there is nothing like running the trails.

    posted over 1 year ago | Report

  • Terri B.
    Terri B. Sendmail

    Thanks Jane!

    I'll have to get a copy of Endurance Sports Nutrition.... It looks like a great book.

    I'm with you on the PB&J I could eat them all day long on a bike but just can't stomach it on a run. I've eaten oranges without issue on a run before and I love banana's but I can't don't know how I would carry a banana with me without squishing it... and I don't like squished bananas

    posted over 1 year ago | Report

  • Jane R.
    Jane R. Sendmail

    I hear you, the squished banana thing does nothing for me either, if it's cool out and you wear a camelback pack the banana might survive the first 5 miles. I'll try oranges, that sounds good. Dried fruit is good too.

    posted over 1 year ago | Report

  • The LumberjackPRO
    The Lumberjack Sendmail

    I've only done one 50k so my knowledge will be limited to what I've learned the hard way, what I've learned through experimentation, and what I've learned by watching others.

    First, everyone has different nutrition and hydration needs. Case in point, a guy I ran with last year didn't drink a drop of water until he was halfway through our 10 mile run. Meanwhile I was halfway through my 2 liter water pack. So find what works for you now before you go into another ultra. I like GU but find that it "burns" too fast for my longer runs. Within 30 minutes of taking a I'm starting to crash. For my long runs I take an e-Gel (from Crank Sports) every 45 to 60 minutes. It "burns" slower and I don't crash as much as it wears off.

    Second, some runners will make a paste-like mix (kind of like pancake batter) out of their drink mixes and use that instead of a GU. I tried it but it makes me want to puke. Something about the texture doesn't do it for me. Might work for you though as a supplement to fuel.

    Third, try the PB&J but in smaller doses. It's taken me a long, long time to get used to eating whole foods on the run. And I still have to limit it to simple things like granola bars or salty chips (like Wheat Thins). Since I'm allergic to peanuts, PB&J is out for me, but I see it often at longer races.

    Finally, the soda thing at ultras. I don't quite understand it since I'm still a bit new to the sport, but as best as I can tell it helps with calories, caffeine, sugar, and salt. During my first 50k I grabbed what I thought was Gatorade. Turned out it was Mountain Dew. As a recovering soda addict, it wasn't exactly what I wanted. But I think if you can stomach the carbonated beverage sloshing around in your gut, then it may help give you a little boost here and there.

    That's my two cents. Your pace may vary.

    posted over 1 year ago | Report

  • Barefootred
    Barefootred Sendmail

    G'day Terri, I've not run anything close to an ultra though have some mates who do and one of them put me onto this home made energy gel he uses when he runs. This is the recipe he uses.

    http://ultrarunning.co.nz/content/chia-seeds-running-food

    Don't know if this is your thing but I've tried it and if nothing else I think it tasted good.

    Cheers Dennis

    posted over 1 year ago | Report

  • Terri B.
    Terri B. Sendmail

    Thanks Dennis. I have a friend who makes her own gels and had suggested chia seeds... I'll definitely have to try it.

    posted about 1 year ago | Report

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