NUTRITION FOR ULTRAS In previous threads on preparing for UTMB and lessons from UTMB I only touched briefly on nutrition. In this thread my intention is to pull together a range of resources and ideas to assist with nutrition for ultramarathons. (1/n)

Nutrition is a difficult topic because there are evidence-based recommendations, but they are not always followed. In this paper we see that elite athletes did follow guidelines (71g/hr CHO): https://journals.humankinetics.com/view/journals/ijsnem/26/1/article-p93.xml… (2/n)

Yet, this study of amateur athletes doing 24 and 48 hour races they did not meet recommendations (mean of 33g/hr CHO): https://www.frontiersin.org/articles/10.3389/fphys.2021.765888/full… And this paper on pre-exercise nutrition showed a large number of athletes not following guidelines: https://www.tandfonline.com/doi/abs/10.1080/07315724.2020.1795950?journalCode=uacn20… (3/n)

To understand these evidence-based recommendation, a good starting point is @Asker Jeukendrup 2011 paper on nutrition for endurance sports: https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.610348?needAccess=true… (4/n)

Outside of these studies and guidelines we see athletes succeeding in endurance events using a wide range of different nutrition strategies. Maybe a good starting point is to ask: 1) WHAT'S POSSIBLE? (5/n)

There are examples of athletes succeeding with nutrition strategies ranging from very low CHO to very high CHO, from all-liquid sports nutrition to only real food, from carrying their own nutrition to only relying on aid stations. (6/n)

The context of these different results and different strategies is quite important and can contribute to defining what is possible: 1a) modality - eating and digesting is easier in cycling compared to running and easier in running compared to swimming. (7/n)

1b) duration - eating a certainly hourly rate is easier in a 4-5 hour event or as an elite running 14hrs at Western States compared to an amateur at UTMB or an athlete during a 24 or 48 hour race. (8/n)

1c) accessibility - food availability for an elite with a crew or an athlete at a 24 hour race is very different to a self-supported athlete at an ultra with few aid stations. Clearly "what's possible" may not always meet the recommendations even if that is the goal. (9/n)

2) FUEL THE WORK REQUIRED In this paper the authors recommend a periodized approach to nutrition in training: https://pubmed.ncbi.nlm.nih.gov/29453741/ And this article explains a "right fuel, right time" approach to nutrition: https://www.endureiq.com/blog/right-fuel-right-time-carbohydrate-manipulation-to-make-every-session-count… (10/n)

Race nutrition should also follow the "work required" paradigm. A shorter ultra at high intensity may necessitate more exogenous CHO intake than a long, low-intensity ultra where fat oxidation can be relied on more heavily. (11/n)

3) TRAINING NUTRITION INTAKE If the logistics of the race allow it, and the intensity demands it, then using a high CHO approach can be the right solution. However, our gut needs to be able to tolerate this approach. (12/n)

This 12-week guide from @Aitor Viribay Morales is an excellent resource on gut training: https://glut4science.com/publicaciones/entrenamiento-nutricional/training-the-gut-phases-from-0-to-120-g-h-carbohydrate/93… And in this twitter thread there is plenty of advice on gut training: https://twitter.com/dwrowland/status/1517024079840227328… (13/n)

Alternatively, if you want to increase your fat oxidation to use a lower CHO approach you will also need some adjustments to your diet and training nutrition. This guide suggests that may be more beneficial than training the gut: https://www.endureiq.com/blog/gut-training… (14/n)

Whichever approach you choose, it's important to make sure that you do the training necessary for that approach and that you don't do something new on race day. (15/n)

4) HIGH CHO + EXAMPLES The potential to use a high CHO approach in mountain ultras along with the benefits were shown in this paper: https://www.mdpi.com/2072-6643/12/5/1367… There have also been many examples of World Tour cycling teams using up to 120g/hr CHO. (16/n)

Stian Angermud has shared his race nutrition from Sky races and he was consuming ~100g/hr: https://www.instagram.com/p/CgM2FZxMffd/ https://www.instagram.com/p/Ce_4grXM_9G/ https://www.instagram.com/p/CWtFgG3MyIE/ (17/n)

Petter Engdahl shared his CCC nutrition and he consumed ~120g/hr of drinks and gels: https://www.instagram.com/p/CicsVi4IzL0/ Tom Evans reported that for UTMB he used ~95g/hr of mostly Maurten and Red Bull. (18/n)

5) MID-RANGE CHO EXAMPLE According to the data shared in this post: https://mtnath.com/training2022/ My calculation for Kilian's nutrition during his races this year was: Hardrock = ~55g/hr UTMB = ~75g/hr (19/n)

6) LOW CHO EXAMPLES Zach Bitter has reported using 40g/hr during his races (primarily 100mi). Jeff Browning has reported using 40-50g/hr during his races (primarily 100mi). Dan Plews reported using 50g/hr during the bike and a total of 40g during the run in Kona. (20/n)

7) RESOLVING GUT ISSUES Nausea and/or vomiting is the primary cause of a DNF at ultramarathons: https://pubmed.ncbi.nlm.nih.gov/21487147/ Therefore figuring out a nutrition strategy that works for you is vital. (21/n)

If you are struggling with stomach issues, then a very useful resource is @Patrick Wilson book: https://pubmed.ncbi.nlm.nih.gov/21487147/ (22/n)

8) PRACTICAL TAKEAWAY A good place to start is the evidence-based recommendations of 60g/hr CHO. If you know the intensity of your race is going to be high and you have access to your own in-race nutrition, considering increasing CHO intake. (23/n)

Increasing CHO intake will require training and practice at race intensity. We've seen up to 120g/hr for a 10hr ultra and up to 95g/hr for a 20hr ultra are possible. If you're having stomach issues or the pace of your race is lower... (24/n)

...consider either trying to resolve these issues using the Athletes' Gut book (mentioned above) or start working towards a low CHO strategy. Again this will take training and time to develop. (25/n)

All of the points in this thread, along with the information from the previous two threads on preparing for UTMB, can be found on my blog: http://www.dwrowland.com/p/how-to-prepare-for-utmb.html… I hope you find this useful. (/end)