Endurance Race Nutrition - Page 1

There are few issues more critical to completing a successful ultra than what the runner ingests during the course of a race. Running any distance shorter than a marathon requires little more than water and perhaps some electrolyte mixed in a carbohydrate solution.

Energy and fluid needs for ultrarunners far exceed those of the marathoner. This requires the runner to understand his or her own ability to ingest these solutions and the proper formulas needed to successfully complete an ultra.

Eating and drinking remains one of the ultimate keys to success in running ultras. It is one of the most important factors in determining the outcome of a performance. Novices and veterans alike are vulnerable to missing an ingredient that can make or break their day. Intake requirements for ultrarunners fall into in four categories: fluids, electrolyte, food, and other supplements. Runners should look at each of these areas in planning for an ultra. The four groups overlap and are normally used in combinations, but missing any single one can make for a tough event.

"Drink early and often" is standard advice on liquid consumption. Runners can lose up to a liter of fluids per hour depending on weather conditions. Many studies have been done on sweat loss during exercise and replenishment of fluids. The general consensus is that a five-percent loss in body weight (mainly fluids) is the danger point, at which a runner should stop to replenish, returning his or her body weight to normal. Many 100-mile trail runs now require mandatory weigh-ins at specific points along the course. This is done in order to monitor weight loss.