Sometimes you just need something palatable, and some Swedish Fish or Sour Patch Kids are always easy and enjoyable to eat. I try to save this for when I really need it, later in the day. Mostly as an attempt to avoid the GI issues from consuming just sugar all day.

A lot of runners are familiar with electrolytes, much more so than the general public. Many runners, including myself, have missed the point when consuming electrolytes exclusively during a run. This helps me get hydrated and stay hydrated instead of trying to play catch up while sweating all the good stuff out.

I monitor my hydration the most simple way there is, monitor my pee color. Although its popularity has skyrocketed recently, I started intermittent fasting in Training for ultras, or anything really, is incredibly demanding on the body.

For a while, if I was running before noon, I would skip breakfast too. While I thought I felt okay, once I started eating some oatmeal a couple hours beforehand, my performance and mood improved drastically.

I have developed a good system for myself through trial and error. Avoid experimenting during a race. Test it out and leave no doubt on race day.

Of course, you can have the perfect plan and it could still all fall apart, but more data is better. Half the battle with long endurance events like ultras is fueling. Learning how to fuel yourself will improve your performance, but also will increase your enjoyment of the activity.

Being properly fueled with a good plan makes the day go by much faster. I hope you were able to find these tips useful. If you want to train for an ultramarathon this summer and need a coach, you can contact me on: justin gainsc.

An ultra marathon is a long distance running race that is longer than a standard marathon. A standard marathon covers the distance of In cycling, hiking, mountaineering and running, cumulative elevation gain is the sum of every gain in elevation throughout the entire trip. An ironman, or ironman triathlon, consists of a 2.

All completed in that order totals to covering Mar 15 Written By Briana Bruinooge. Gastrointestinal GI distress is a leading cause of ending with a dreaded DNF Did Not Finish in an ultra. A study reported that GI issues were the reason The reasons underlying GI distress are many and varied, but an amazingly common contributor is simply overwhelming your gut with an excessive amount of calories, or a single macronutrient often carbs , causing a back-up in the system, bloating and if it gets bad enough sickness or diarrhoea as your body tries desperately to clear itself out.

Using water and hypotonic lower calorie electrolyte drinks alongside solid foods is a much more flexible and low risk approach for ultras. This equals less chance of inappropriate dosing of any 1 of the 3 inputs and a happier GI tract as a direct result.

and they all basically refer to the short chain, tough to digest carbohydrates that are found in many common foods. Research has shown promise that, for some folks at least, reducing or eliminating FODMAPs from the diet at key times could reduce GI issues. But, if you want to know more about this topic, a good starting point is this summary article.

Of particular interest to anyone doing an ultra is perhaps this piece on how much dehydration you can tolerate before your performance starts to suffer.

Suffice to say that hydration needs are both highly individual in terms of fluid and sodium requirements, as well as being heavily influenced by environmental factors and pacing. Too much fluid especially plain water or weak sports drinks can lead to hyponatremia - a dangerous condition that has taken the lives of a few unfortunate ultra athletes over the years, as well as ruined the races of countless more.

They can climb to 1,ml ~34oz or more in hot and humid climates and with athletes who exhibit very high sweat rates. Optimal sodium they key electrolyte when it comes to staying hydrated intakes also vary significantly from between ~mg per hour up to around 1,mg per hour.

As well as being very individual based on mainly genetic differences in how salty your sweat is i. A mismanagement of your fluid and sodium intake can have a knock-on effect on fueling because reduced blood volume one of the main consequences of dehydration can reduce the blood flow to your gut and negatively impact the ability of your body to absorb nutrients.

The general level of fluids and electrolytes in your stomach and gut can also impact GI issues and absorption rates further, so keeping the hydration plate spinning nicely is a huge deal in an ultra. To nail your hydration in an ultra, the best approach is to start to understand your likely range of fluid and sodium needs.

In addition, the concentrations of some electrolytes e. As such, runners are encouraged to pay close attention to the ingestion method and composition of their electrolyte formula. Given the inherent risks associated with EAH, greater care should be taken to educate ultra-marathon runners on its deleterious consequences.

For example, there are data to suggest that although sodium ingestion may help attenuate the likelihood of developing EAH, sodium intake is not sufficient for this purpose when simultaneous with excessive fluid ingestion [ 89 ]. As a result, runners sometimes adopt a low-volume drinking plan instead of increasing sodium intake congruent with their needs [ ].

Such poor practice must be challenged, since it is possible to consume adequate amounts of both fluid and sodium during prolonged exercise, with sufficient practice. The type, duration, and severity of symptoms vary on an individual basis, with upper GI-tract related issues e.

The pathophysiology of GI distress during ultra-marathon training and racing is multifactorial, but is likely the result of reduced mesenteric blood flow [ , ], leading to relative GI hypoperfusion [ ]. An increased appearance of systemic lipopolysaccharides LPS from gram-negative intestinal bacteria may result from acute intestinal tight-junction protein disruption, thereby provoking an immune response, as well as endotoxin-mediated GI distress [ ].

Symptoms pertaining to exercise-associated GI distress are highly individualized and may be related to predisposition, intestinal microbiome activity based on bacterial quantity and species diversity , and feeding tolerance [ ].

The primary nutritional cause of GI upset during ultra-marathon is the high intake of CHO, particularly hyperosmolar solutions e. Runners experiencing upper-GI discomfort were reported to have a greater energy and CHO intake than runners not experiencing symptoms [ ].

This supports the notion that high rates of CHO ingestion, although being beneficial for race completion, might actually exacerbate symptoms of GI distress. In addition, strategies that could mitigate the likelihood of LPS release into the blood and, thus, endotoxin-associated symptoms, include limiting the consumption of saturated fat [ ], avoiding the consumption of non-steroidal anti-inflammatory drugs NSAIDs [ ], and maintaining an adequate water intake [ ].

Recognizing the early onset of GI distress, and strategizing to maintain energy intake close to target values regardless, may be the key to managing some GI-related issues. Although counterintuitive, there may be some instances when eating regardless of nausea will give the most relief from such symptoms, especially when nausea is caused by hypoglycemia.

While ultra-marathon training may elicit progressive behavioral changes e. It is apparent that well-trained athletes can tolerate higher intakes of CHO during running [ ], and that habituation to a high CHO diet enhances total carbohydrate oxidation rates which may be important for sustained race performance [ ] and reduced GI upset.

Where symptoms of irritable bowel syndrome IBS are present, practicing a low FODMAP fermentable oligosaccharide, disaccharide, monosaccharide and polyol diet has been shown to reduce GI distress acutely [ , ].

While responses to low FODMAP diets may be highly individual, strategic implementation under guidance of a qualified nutrition professional in the days preceding a race, or during training when acute symptoms occur, may confer GI support.

Nevertheless, further research is warranted to confirm whether such benefits are applicable during sustained running. Finally, the use of probiotic bacteria, particularly including the gram-positive genera Lactobacillus and Bifidobacterium species, has been shown to modify GI microbiota [ ] and may provide an adjunct nutritional strategy in cases pertaining to acute GI disruption e.

There is evidence of reduced GI symptom prevalence and severity following the administration of probiotics [ , ] although benefits may be individualized and strain-specific.

Lactis CUL34 was shown to reduce GI symptoms, and may be associated with the maintenance of running speed in the latter stages of marathon [ ]. The inclusion of dietary prebiotic nutrients e. Symptoms of upper-GI distress, particularly nausea, are commonly reported during ultra-marathons, are a cause of non-completion, and are more prevalent in longer races.

To mitigate GI distress, runners should avoid highly concentrated CHO, and minimize dehydration. Nutritional strategies should be practiced in training, well in advance of racing, to allow sufficient time for GI adaptations that optimize CHO absorption, and mitigate GI distress.

Caffeine is widely consumed as part of a normal diet, and there is clear evidence-for-efficacy regarding its ergogenic properties in a variety of sports [ , , ], although the extent of the ergogenic effect is largely dependent on inter-individual genetic variance [ ]. Caffeine works via two potential mechanisms: firstly, there is a centrally-mediated ergogenic effect, whereby caffeine blocks adenosine receptors in the brain and inhibits the binding of adenosine, resulting in improved cognitive function and concentration; secondly, caffeine potentiates intramuscular calcium release, thereby facilitating excitation-contraction coupling to increase muscle contractile function for review, see [ ].

Caffeine can cause a number of side effects, however, including GI distress, headaches, and anxiety [ ]. Caffeine strategies should, therefore, be carefully planned and practiced in advance of competition. It should be noted that while there is some evidence that reducing habitual intake prior to competition might enhance caffeine sensitivity on race day [ ], the hypothesis has been contested [ ].

Caffeine has been shown to positively impact endurance performance [ ], but there is a paucity of data on the use of caffeine during ultra-marathon. However, the dose response is not linear i. A conservative strategy may also mitigate the likelihood of side-effects.

If frequent doses are to be taken during ultra-marathon, then lower more sustainable amounts e. Importantly, caffeine has been shown to be effective when taken in the latter stages of endurance exercise [ ]; accordingly, ultra-marathon runners are encouraged to target any caffeine intake for the latter stages of competition.

Individual sensitivity should, of course, be carefully considered, and strategies well-rehearsed. tablets vs. Although enhanced fat oxidation may be facilitated by nutritional ketosis evoked via caloric restriction, carbohydrate restriction, or chronic high-fat diets , current evidence does not indicate an ergogenic effect when compared to diets that have a moderate-to-high CHO content.

For example, exogenous fatty-acid supplementation e. Animal models indicate a potential mechanistic benefit for the inclusion of MCTs to enhance mitochondrial biogenesis through both Akt and AMPK signalling, thereby enhancing endurance performance [ ]. Nevertheless, controlled studies show limited impact of MCTs on fuel utilization during exercise when human subjects are in a low-glycogen or a glycogen-replenished state [ ].

A further consideration is that, in order to mitigate the likelihood of GI distress during exercise, MCT oil should only be taken in relatively small amounts i. Nevertheless, there are anecdotal reports of MCT use by ultra-marathon runners, during both training and racing, which warrant further study.

Performance benefits have, however, been repeatedly refuted [ , ]; as such, despite the compelling mechanistic basis for ketone esters to facilitate ultra-marathon performance, there is currently no direct evidence to this effect, and further research is needed.

Athletes should ensure that normal dietary intake is sufficient to provide an appropriate variety and quantity of micronutrients. Given the substantial oxidative stress associated with ultra-marathon competition, isolated vitamin C has been hypothesized as a means of attenuating the high prevalence of post-race immunosuppression, although the data are conflicting.

By contrast, a randomized, placebo-controlled trial by Peters et al. Accordingly, acute supplementation in the immediate pre- or post-race period may mitigate oxidative damage and immunosuppression that precedes URTI, although further research is needed to corroborate these findings and establish the effects of acute, in-task supplementation.

Chronic, daily supplementation with antioxidants is not recommended due to the potential blunting effect on several aspects of exercise-induced physiological adaptation for review, see [ ].

L-glutamine is the most abundant amino acid in the body, with an essential role in lymphocyte proliferation and cytokine production [ ]. In catabolic and hypercatabolic situations, L-glutamine can be essential to help maintain normal metabolic function and is, therefore, included in clinical nutritional supplementation protocols and recommended for immune-suppressed individuals [ ].

Nevertheless, in terms of mitigating immunodepression after exercise, the available evidence is not sufficiently strong for L-glutamine supplements to be recommended for athletes for review, see [ ].

By contrast, there is emerging research that, in addition to probiotic use, L-glutamine may provide adjunct nutritional support for GI epithelial integrity [ ]. Furthermore, the authors highlighted a potential dose response, with higher concentrations 0. It has been proposed elsewhere that L-glutamine supplementation may be associated with heat-shock factor-1 HSF-1 expression, providing a mechanistic link to GI integrity via regulation of occludin tight-junction proteins [ ].

Further research is warranted with respect to L-glutamine supplementation in the context of ultra-marathon. To mitigate the extreme peripheral stress associated with competition, ultra-marathon runners commonly use analgesics including NSAIDs Ibuprofen or aspirin , non-opioid analgesics paracetamol , and compound analgesics co-codamol [ ].

There are several reports of attenuated exercise-induced muscle inflammation, circulating creatine kinase levels, and muscle soreness when NSAIDs were administered prophylactically before exercise [ , ].

By contrast, a number of studies have found no effect of NSAIDs on analgesia or inflammation during exercise [ , , , , ]. Notwithstanding, NSAID use can cause serious adverse effects on cardiovascular, musculoskeletal, gastrointestinal, and renal systems, all of which might be exacerbated by ultra-marathon running for review, see [ ].

There is an increased risk of GI-injury with NSAID use, and this may be exacerbated in long-distance runners contesting marathon and ultra-marathon who already exhibit a greater incidence of GI-bleeding [ , , ]. Frequent prophylactic use of NSAIDs is also associated with increased risk of renal side-effects [ , ], and concern has been expressed about a possible causative role of NSAIDs on exercise-induced hyponatremia [ ].

Given the equivocal evidence-for-efficacy and the acute contraindications, NSAID use during ultra-marathon is strongly discouraged. We thereby recommend race organizers to discourage NSAID use among their participants. Non-NSAID analgesics e. Caution is urged, therefore, against the frivolous and systematic use of analgesics for symptom-masking.

Accordingly, there is a growing need for greater batch-testing of supplements, and special consideration should be given when athletes are entering races that are overseen by anti-doping organizations.

This will be critical in minimizing the risk of inadvertent positive tests. Despite the potential efficacy of other ergogenic aids e. Runners should abstain from NSAIDs e. Analgesics may provide effective pain-relief, but conservative use is advised in order to avoid the inadvertent masking of serious symptoms.

Ultra-marathon is a rapidly-growing sport contested by amateur and elite athletes the world-over. Due to its dynamic and complex nature, runners must endure myriad physiological stresses which can substantially impinge on both health and performance. This Position Stand highlights the nutritional considerations that are important for facilitating training adaptation, improving race performance, and mitigating the negative consequences of participation.

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The extreme demands of ultramarathons mean nutrition is paramount. We talk to Adidas Runners coach Anil Mahoba from Bengaluru and ultrarunner Sanjay Pahuja for some tips on nutrition for ultrarunners. Adidas Runners has currently suspended outdoor community sessions in India until conditions improve.

The community advises everyone to take care if participating in personal running or training sessions. Read Story. Even though ultra-runners can burn almost everything they eat in training, they need the right fuel to not only last the distance but also to recover.

Earlier when I used to run that much, it was kind of a struggle for me because my body would not recover. Nutritionists recommend an ideal macro nutrient break up of: 60 per cent carbohydrates, 25 per cent fat and 15 per cent protein.

While carbohydrates and fat make up the energy stores, protein is critical for recovery. Protein helps in transporting nutrients to cells and repairs tissue. How nutrition can help you achieve all your fitness goals 5 min read.

When you run long distances, like ultramarathons, the body has to tap into fat resources to keep you going. The energy from carbohydrates, about 2, calories for an average person, is spent in the first hour and a half to two hours.

Oily fish can provide healthy fats for runners © Pexels. But that does not mean you can eat oily, high-fat, processed foods. Nuts, seeds, oily fish are excellent sources of essential and monosaturated fats, which is what the body requires.

How to prepare for your first 5k race 6 min read. Pahuja turned vegan to unlock his running potential.

And even though it has worked wonders for him, not everyone needs to go that extra step. But focus should be on nutrient dense, slow-releasing carbohydrates like fruits, vegetables and whole grains. When it comes to protein, opt for leaner meats, eggs and low-fat dairy products.

Soya, pulses and nuts are good sources of protein for vegetarians. As a rule of thumb, the less processed the food, the better it is. You know the next big race is going to be in three months, and you anyway have to start practicing in advance.

So plan your diet also three months in advance, not a month or a week before the race. How to train for a marathon 5 min read. Like your training, your diet also changes according to the phase you are in. If you drink four-five glasses of water, you lose it as soon as you go to the washroom.

The water should be in colloid form. And similar to protein foods, consuming foods with fat can help alleviate feelings of hunger. Again, consuming foods you are familiar with and have eaten before is always a good idea. This can help to aid in consuming enough carbohydrates while also adding some flavor and variety to your food intake for palatability.

Lastly, since fat is calorie-dense, it can be a helpful addition for ultramarathoners and ultrarunners to ensure adequate energy during long training and race runs. Hydration is also an important component of ultra running. Make sure to check out this ultimate guide on hydration for runners.

On average, a physically active individual should consume 3 to 4 liters of fluid per day. Individuals who train more than two hours per day should be consuming more than 7 or 8 liters per day. Depending on how far in advance you consume the pre-race meal, you may want to add in a pre-race snack about minutes beforehand, such as applesauce, a fig bar, a piece of toast, or another piece of whole fruit.

Another piece to consider is caffeine. Caffeine before running can be advantageous and have performance benefits, if done properly. Many of these should sit well in the stomach, but as always, should be practiced in the training cycle. To note, while many of these are recommendations for ultra marathon nutrition during the race, make sure to listen to your body.

If you are carving something heavier or saltier, your body may need that. Staying properly hydrated will also help with digestion and runners gut symptoms. Many of these snacks for athletes are also fair game on the course.

Aid stations during the race may contain additional whole food items such as pizza, quesadillas, grilled cheese, pancakes, waffles, etc. Plan out and experiment with your fueling and hydration strategies and logistics during training.

On race day, consume foods and beverages you are used to and that you know your body can handle well. You may want to have backup items such as gels, energy chews , powders, beverages, etc.

if your stomach becomes upset, and you are unable to tolerate real food fueling options. General recommendations for fueling during endurance exercise is to consume g of carbohydrates per hour after the first hour.

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Contents hide.

But, if you want to know more about this topic, a good starting point is this summary article. Of particular interest to anyone doing an ultra is perhaps this piece on how much dehydration you can tolerate before your performance starts to suffer.

Suffice to say that hydration needs are both highly individual in terms of fluid and sodium requirements, as well as being heavily influenced by environmental factors and pacing. Too much fluid especially plain water or weak sports drinks can lead to hyponatremia - a dangerous condition that has taken the lives of a few unfortunate ultra athletes over the years, as well as ruined the races of countless more.

They can climb to 1,ml ~34oz or more in hot and humid climates and with athletes who exhibit very high sweat rates. Optimal sodium they key electrolyte when it comes to staying hydrated intakes also vary significantly from between ~mg per hour up to around 1,mg per hour.

As well as being very individual based on mainly genetic differences in how salty your sweat is i. A mismanagement of your fluid and sodium intake can have a knock-on effect on fueling because reduced blood volume one of the main consequences of dehydration can reduce the blood flow to your gut and negatively impact the ability of your body to absorb nutrients.

The general level of fluids and electrolytes in your stomach and gut can also impact GI issues and absorption rates further, so keeping the hydration plate spinning nicely is a huge deal in an ultra. To nail your hydration in an ultra, the best approach is to start to understand your likely range of fluid and sodium needs.

On the back of that, putting together a flexible hydration plan that gives you some guardrails to stay within on race day when it comes to your fluid and sodium intakes, whilst also listening to your body and responding to its feedback, is vital.

If you have any questions about fueling or hydration, please do reach out to us at hello precisionhydration. com or on social media. Andy Blow is a Sports Scientist with a BSc Honours degree in Sports and Exercise Science from the University of Bath.

An expert in hydration, he has co-authored a number of scientific studies and books. He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone.

Andy has finished in the top 10 of IRONMAN and IRONMAN Subscribe Get performance advice emails. Get advice. Knowledge Hub. How to fuel an ultra endurance race By Andy Blow. That was presumably to stress the vital role that adequate fueling and hydration play in determining success in very long races… Whilst it would be wrong to pretend that fueling shorter duration activities less than 6 hours in this context is entirely straightforward, there are undoubtedly fewer variables to consider in, say, a marathon or Olympic Distance triathlon than there are in a mile run or IRONMAN.

Does LCHF work for ultras? Andy Blow Founder and Sports Scientist. Was this article useful? Share this article Facebook. Catechins are commonly found in plants such as green tea and cacao. Some human studies have shown positive effects for endurance including V02 max [ ], fat oxidation, and insulin sensitivity [ ] in an untrained population; however, studies on trained subjects are yet to show benefits [ — ].

It is unlikely that supplemental catechins would be beneficial to ultra-endurance performance. Resveratrol is present in concentrated quantities in grapes. With one exception, studies to date have only been performed on rodents, and the effects on performance range from extremely beneficial to extremely detrimental [ — ].

Taken together, these studies would suggest that resveratrol benefits trained rodents and is potentially harmful in untrained rodents. The only human study was performed in untrained elderly participants and the effect demonstrated that supplementation was also potentially harmful through blunting of cardiovascular training adaptations to endurance exercise [ ].

Further research is needed before supplemental resveratrol should be taken by ultra-endurance athletes. Quercetin is found in foods such as red onion, dill, apples and capers and has been studied more extensively than other polyphenols.

It provides many health benefits in humans [ ] and has shown to encourage mitochondrial growth in rodents [ ].

Although quercetin supplementation shows potential endurance performance benefits in cell culture and in vivo animal studies [ , ], research on its use as a supplement in humans are less clear. Some studies have reported increased endurance exercise capacity and performance in humans following supplementation with quercetin [ — ]; however, many have failed to find benefits [ — ].

Of the 2 studies [ , ] on ultra-endurance trained subjects, both have shown no significant benefit. Nieman et al. No improvements in performance or attenuation of markers of muscle damage, inflammation, increases in plasma cytokines, and alterations in muscle cytokine mRNA expression were found [ ].

Quindry et al. The supplement did not fortify plasma antioxidant levels against ultramarathon-induced oxidative stress in blood plasma or improve performance. This being said, a meta analysis by Kressler et al. Based on data showing favorable outcomes for supplemental quercetin [ — ], a daily dosage of mg could have small potential benefits and is unlikely to be detrimental for ultra-endurance trained populations.

However, the amounts needed in excess of those recommended for the general population are likely dependent on multiple factors including individual variability, training intensity, and training duration. To determine if ultra-endurance athletes are consuming adequate amounts of vitamins and minerals, they should obtain regular blood tests to ensure blood levels are being maintained at levels that are not only acceptable for general health but are optimal for performance see Table 2.

This may be particularly important during times when their training or nutrition changes. It is important to emphasize that regular adequate intake of vitamins and minerals is required for optimal performance and that consuming extra vitamins and minerals through supplementation immediately before or during an ultra-endurance event has not shown to provide any performance, health or recovery benefits [ , ].

During ultra-endurance activities and corresponding training exercises, food and fluid must be consumed while being active to minimize the energy deficit.

Because of this, it is no surprise that GIS are a common issue for these athletes [ ]. Endeavoring to prevent GIS is important as it is one of the most common cited reasons for inadequate intake during events [ , ] and is positively correlated with increasing duration [ ].

Running in particular appears to result in more pronounced GIS than other activities [ ] as well as a dehydrated state compared with a euhydrated state [ ]. There also seems to be an individual predisposition for GI distress during exercise as Pfieffer et al.

have determined a positive relationship between GIS during races and history of GI issues both associated with and away from exercise [ , ]. Another common issue in ultra-endurance athletes is reduced appetite, which is closely related to GIS as both are subsequent results of splanchnic ischemia.

If the event has no enforced breaks, whole foods may not be an option as they may be too difficult to chew and swallow and could result in GIS. In this case, intake from fluids is a viable option as not only does it provide the energy but also hydration.

With gels, it has been shown that high doses of CHO 1. Against this background, it may be best to determine strategies, such as use of different types of nutritional sources and frequency of consumption to find which methods work best to maximize carbohydrate intake during an event without causing GI distress.

One of the possible ways that this could be done is through coingestion of glucose and fructose as a carbohydrate source rather than one or the other. Research suggests that this can increase carbohydrate oxidation from an average of 1—1.

With the use of gels as a source of carbohydrates, Pfeiffer et al. However, some individuals showed more symptoms with one or the other gel. It should, therefore, be advised that individual athletes, especially those who experience GI problems frequently, test their tolerance during intense training sessions, ideally under conditions similar to those of the races they aim to compete in.

The intake of the nutrients fat, fiber, and protein, have all been linked to GIS during exercise [ ]. However, as the duration of ultra-endurance races increases, these food and drink choices have become less tolerable and appealing [ , ].

Although the evidence of this is mainly anecdotal, intestinal carbohydrate transporters can indeed be up-regulated [ , ] and gastric emptying rates can be enhanced with training [ ]. GIS occur less frequently after adequate training or when relative exercise intensity is reduced [ , ].

Although more research in this area is needed, experimentation with this strategy during training is likely to present little risk and athletes should dedicate at least some time to gut training. Endurance training itself appears to enhance gastric transit time [ ], and higher energy intakes during training further enhance this rate [ ].

Cox et al. The higher rates were attributed to improved absorption, which provides evidence that the gut is indeed adaptable and that this could be used as a practical method to increase exogenous carbohydrate oxidation. This could lead to improvements in performance through greater fuel availability as discussed in preceding sections.

There is a paucity of agreed-on and concrete nutrition best practices for ultraendurance runners and even less demarcating such by event type.

From a macronutrients perspective, ultra-endurance athletes need to ensure adequate intake. However, the practicality of such recommendations needs to be considered on an individual basis and the importance of rehearsal of an individualized nutrition strategy prior to competition cannot be overemphasized.

As far as is necessary, and in keeping with advice from healthcare providers, ultra-endurance athletes may use supplements to support training and events performance and aid in recovery.

While some recommendations presented are prescriptive in nature based on the findings of various studies, ultra-endurance athletes are encouraged to apply them within the context of their particular training regiment, body mass composition, and corresponding physiological needs.

All the literature reviewed indicate that ultra-endurance athletes must take great care in attending to their nutritional needs to maintain good health, promote optimal performance, and reduce the likelihood of injuries.

Proper nutrition will result in decreased energy depletion, better performance, and accelerated recovery. With the growing international appeal of ultra-endurance events, significant research is needed to promote the health and wellbeing of athletes.

More longitudinal studies are needed to ascertain the precise nutritional and environmental conditions under which athletes perform most optimally based on age, gender, type of event, body type, and other physiological factors.

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