Aiming For An Ultra Marathon: How To Up Your Nutrition Game
If you’ve conquered a marathon or two and are looking for your next challenge, ultra running plays a whole new game. It’s not just longer, it’s hours on your feet, rugged terrain and a complete metabolic and mental overhaul. From real food fueling to electrolyte strategy and gut training, ultra running demands that you treat your body like a high-performing startup; agile, adaptable and built for the long haul. Here are some critical nutrition upgrades to consider before going the distance.
Eat Early, Eat Often, Train Your Gut
Unlike marathon fuelling, which often focuses on gels and fluids at regular intervals, ultra runners often thrive on choosing more whole food to keep you going for many hours. However, you need to train your gut to handle frequent intake of varied foods (like nut butters, salty noodles, bakery items, rice cakes, or bars) to avoid bonking. Eating early in an ultra run helps maintain steady energy levels, prevents blood sugar dips, and supports sustained performance before fatigue sets in.
Some whole food to consider training and racing with→
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Pikelets with nut butter
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Hot cross buns
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Pretzels
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Cheese and vegemite sandwiches
- Blue Dinosaur - Protein Bar
- Radix Nutrition Ultra Meals
Electrolytes Are Essential, Not Optional
The longer we exercise the greater the risk of dehydration and its impact on our performance. Sweat losses become more significant over ultra distances, especially in hot or long events. Ultra runners must actively manage sodium, potassium, and magnesium intake to avoid cramping, nausea, or hyponatremia. Custom electrolyte strategies based on personal sweat rate testing or trial-and-error are crucial.
Tips on tailoring your hydration→
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Use the FLOWBIO Sensor to get your individual sodium loss in relative environmental conditions predicted on race day. You can then use this data to choose an available hydration drink mix.
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My recommendation on an available hydration mix that tends to meet most runners needs is Skratch Labs Sport Hydration Drink Mix Bag.
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Hyperhydrate to enhance pre race fluid stores. Read more about hyperhydration strategies here.
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Look into what the on course hydration drink will be and decide whether it's something you want to use on race day or train with in the lead up.
Mental Energy Matters
Marathons rely heavily on glycogen with higher intensities while ultras often demand metabolic flexibility. Ultra runners may benefit from a higher reliance on fat as a fuel source, especially during lower-intensity segments.
Also, mental fatigue is a major factor. Focusing on nutrition that supports cognitive clarity is key. This looks like consuming foods to maintain steady blood sugar levels, adequate hydration and nutritional sources that can cross the blood brain barrier.
Nutrition that supports mental clarity→
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226ERS High Energy Gel → For those wanting some BCAA’s which can cross the blood brain barrier for mental cognition.
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deltaG → For those wanting a dual energy source for prolonged energy.
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Radix Nutrition Ultra Meals → For those who want to add in some unsaturated protein and slow-release carbs to their race day nutrition.
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Science In Sport (SIS)Beta Fuel Energy Gel + Nootropics → For those who want added nootropics to enhance mental alertness
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ProBar Meal Bar → For those who want to help stabilise blood sugar levels. Made on whole foods with moderate protein content.
If you’d like help with any nutrition related questions please reach out to me on the Ask Ash page.
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.
