Nutritional Recommendations for Single-Stage Ultra-Marathon Training and Racing

Nutritional Recommendations for Single-Stage Ultra-Marathon Training and Racing

Updated at:19/01/2025

Document information

Author

M. Wiffin

instructor Dr. Nicholas B. Tiller
School

Leeds Beckett University

Major Sport and Exercise Sciences
Year of publication 2019
Place Leeds
Document type article
Language English
Number of pages 59
Format
Size 1.32 MB
  • Ultra-marathon
  • Sports Nutrition
  • Exercise Science

Summary

I. Nutritional Considerations for Training

The nutritional recommendations for ultra-marathon training emphasize the importance of a tailored approach to meet the unique caloric demands of athletes. A food-first strategy is advocated, focusing on a varied diet that prioritizes whole foods. This approach is essential for enhancing fat oxidative capacity, which is crucial for endurance athletes. The document highlights that a moderate-to-high carbohydrate intake, approximately 60% of total energy, is vital to counteract the effects of glycogen depletion during prolonged training. It is recommended that athletes consume between 5 to 8 grams of carbohydrates per kilogram of body weight daily. Additionally, the timing of carbohydrate intake can influence performance; limiting intake before low-intensity sessions may improve mitochondrial function. However, caution is advised as this could negatively impact performance during high-intensity efforts. Protein intake is also critical, with recommendations suggesting around 1.6 grams per kilogram of body weight to support recovery and maintain lean mass. During intense training periods, this may increase to 2.5 grams per kilogram. These guidelines provide a comprehensive framework for athletes to optimize their training through effective nutrition.

1.1 Carbohydrate and Protein Strategies

The document underscores the significance of carbohydrate and protein strategies in ultra-marathon training. Carbohydrates serve as the primary fuel source, and their adequate intake is crucial for sustaining energy levels during long-distance events. The recommendation of 5 to 8 grams per kilogram of body weight ensures that athletes can replenish glycogen stores effectively. Furthermore, the emphasis on protein intake highlights its role in recovery and muscle maintenance. Athletes are encouraged to consume protein in conjunction with carbohydrates post-training to enhance recovery. This dual approach not only supports performance but also mitigates the risk of injury and fatigue. The document's insights into the timing and composition of macronutrient intake provide practical applications for athletes seeking to enhance their training outcomes.

II. Nutritional Strategies for Racing

In the context of racing, the document outlines specific nutritional strategies designed to optimize performance and minimize caloric deficits. Athletes are advised to consume between 150 to 400 kcal per hour during races, with a focus on carbohydrate intake of 30 to 50 grams per hour. This strategy is essential for maintaining energy levels throughout the race. The document also emphasizes the importance of food palatability and individual tolerance, suggesting that runners should experiment with various foods to identify what works best for them. Additionally, hydration strategies are critical; fluid intake of 450 to 750 mL per hour is recommended, with a particular focus on sodium to prevent hyponatremia. The need for electrolytes becomes even more pronounced in hot and humid conditions. These recommendations are grounded in evidence and provide a practical framework for athletes to enhance their racing performance.

2.1 Hydration and Electrolyte Management

Effective hydration and electrolyte management are pivotal for ultra-marathon success. The document highlights that fluid intake should be carefully monitored, with recommendations suggesting 450 to 750 mL per hour. This volume is crucial for maintaining hydration levels, especially in challenging environmental conditions. The inclusion of electrolytes, particularly sodium, is emphasized to prevent hyponatremia, a condition that can severely impact performance. Athletes are encouraged to consider their individual sweat rates and adjust their intake accordingly. The document also discusses the role of progressive gut-training and low-FODMAP diets to alleviate gastrointestinal distress during races. These strategies are essential for ensuring that athletes can perform at their best without the hindrance of digestive issues.

III. Emerging Trends and Research Gaps

The document addresses emerging trends in ultra-marathon nutrition, particularly the interest in ketogenic diets and caffeine supplementation. While some evidence suggests potential benefits of ketogenic diets, the document notes that more research is needed to substantiate these claims in the context of ultra-marathon performance. Conversely, the strategic use of caffeine is supported, particularly in the latter stages of racing, where fatigue may compromise performance. The document highlights the need for further investigation into the efficacy of these dietary strategies, emphasizing that while some approaches show promise, they require rigorous scientific validation. This section serves as a call to action for researchers to explore these areas further, ensuring that athletes have access to the most effective nutritional strategies.

3.1 Future Research Directions

Future research directions in ultra-marathon nutrition should focus on the long-term effects of various dietary strategies, including ketogenic diets and the role of caffeine. Investigating the impact of these diets on performance metrics, recovery, and overall health will provide valuable insights for athletes and coaches. Additionally, studies exploring the psychological aspects of nutrition, such as food preferences and their influence on performance, could enhance understanding in this field. The document encourages collaboration between nutritionists, sports scientists, and athletes to develop evidence-based guidelines that can adapt to the evolving landscape of ultra-marathon racing.

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