Fuel Your Ultra Journey

Science-Backed Nutrition for 50K, 100K & Beyond
93% of ultra runners experience gastrointestinal distress during races. Master the art and science of endurance nutrition with evidence-based strategies that actually work.

The Ultra Running Nutrition Crisis 😰

The Hidden Dangers

Recent studies reveal that ultra runners face unique nutritional challenges:
  • 🔴 Energy Deficits: Average runners fail to meet 40-60% of their energy needs during races
  • 🔴 Sodium Imbalance: Both hyponatremia and hypernatremia can be race-ending or life-threatening
  • 🔴 GI Shutdown: Reduced blood flow to digestive system causes severe symptoms in prolonged efforts
  • 🔴 Muscle Breakdown: Inadequate protein intake leads to excessive muscle damage
🤢

93%

of ultra runners experience GI symptoms during races
⚡

3,700

kcal average energy deficit in a 54km ultra
💧

65%

of finishers develop hyponatremia in extreme ultras

Science-Based Solutions 🔬

Optimal Carbohydrate Intake

The International Society of Sports Nutrition recommends 150-300 kcal/h for races up to 50 miles, and 200-400 kcal/h for longer races. This translates to approximately 30-50g of carbohydrates per hour. 1

Revolutionary Gut Training Protocol

A 2023 systematic review found that just 2 weeks of gut training with 30-90g/hour of carbohydrates reduced gut discomfort by up to 47% and malabsorption by 54%. This dramatically improves race performance and comfort. 2

Low-FODMAP Strategy for GI Relief

Studies show that following a low-FODMAP diet before and during races can reduce GI symptoms in 69% of runners. This approach minimizes fermentable carbohydrates that cause bloating, cramping, and diarrhea during long efforts. 3

Hydration & Electrolyte Balance

Optimal fluid intake is 450-750 mL/hour (150-250 mL every 20 min) with sodium concentrations of 500-700 mg/L to prevent hyponatremia. Up to 65% of ultra runners develop hyponatremia in extreme events when electrolyte balance is ignored. 4

Performance Benefits 🚀

Enhanced Endurance

Proper fueling maintains glycogen stores and delays fatigue by 2-3 hours

Mental Clarity

Stable blood sugar prevents cognitive decline and maintains decision-making

Faster Recovery

Optimal protein intake (5-10g/hour) reduces muscle damage by 40%

Better Race Times

Athletes with proper nutrition strategies finish 15-20% faster on average

Your Personalized Solution 🎯

Stop guessing. Start calculating. Our advanced algorithm considers:

Introducing the Ultra Nutrition Calculator

✅ Your body weight & sweat rate
✅ Race distance & expected duration
✅ Environmental conditions (heat, humidity, altitude)
✅ Personal GI tolerance & preferences
✅ Training history & metabolic efficiency

Stop guessing. Start calculating. Our advanced algorithm considers:

Scientific References 📚

2. The Effect of Gut-Training on Gastrointestinal Status in Response to Endurance Exercise: A Systematic Review. Martinez et al. (2023) PubMed
3. Applying a Low-FODMAP Dietary Intervention to Ultra-Endurance Runners. Gaskell et al. (2019) International Journal of Sport Nutrition
4. Nutritional strategies for ultra-marathon training and racing: from theory to practice. Costa et al. (2024) Turkish Journal of Sports Medicine
6. Considerations for ultra-endurance activities: Part 1 - Nutrition. Hoffman et al. (2018) Research in Sports Medicine