Ultra Race Day Nutrition: What to Eat, When to Eat, and How to Avoid a Meltdown

Ultra marathons are not just long runs.

They are long fueling events.

And for many runners, especially those stepping up to their first ultra or returning after time off, race day nutrition feels overwhelming. How much should I eat? What if my stomach shuts down? What if I do not feel hungry? What if I eat the wrong thing?

Take a breath.

Ultra fueling does not have to be complicated. It just needs to be consistent.

Let’s break it down into something simple and manageable.

The Golden Rule of Ultra Fueling

There are three principles that matter more than anything else:

1. Start early
2. Eat consistently
3. Never try something new on race day

That is it.

You do not win an ultra by cramming calories at mile 35. You stay strong by fueling well at mile 3.

How Much Should You Eat During an Ultra?

Most runners perform well aiming for:

• 200 to 300 calories per hour
• 50 to 75 grams of carbohydrates per hour
• 400 to 800 milligrams of sodium per hour
• 16 to 24 ounces, or 500 to 750 milliliters, of fluid per hour, more in heat

You do not need perfection. You need consistency.

If you wait until you are hungry, you are already late.

If your energy crashes, you are likely under fueled.

Ultra nutrition is less about big meals and more about small, steady inputs.

When Should You Eat?

Instead of thinking in big chunks, think:

Every 20 to 30 minutes, take in something small.

For example, aiming for about 250 calories per hour:

• 20 minutes: gel, about 100 calories
• 40 minutes: half a bar, about 100 calories
• 60 minutes: carb drink, about 50 calories

Then repeat.

Small, frequent intake keeps blood sugar stable and reduces the chance of overwhelming your stomach.

What Should You Eat?

One of the beautiful things about ultras is that you can include real food.

Timing matters.

Early Miles, First 2 to 3 Hours

Stick mostly to simple, easy to digest carbohydrates.

Good options:

• Gels
• Chews
• Carb drink mix
• Applesauce pouches
• Rice Krispie treats
• Banana pieces
• Low fiber bars
• Soft dates

Keep fat and fiber low early on. Your body is still adjusting to race intensity.

Middle Miles

This is when flavor fatigue sets in. Sweet gels may suddenly feel impossible.

This is the time to add variety and savory options:

• PB and J, cut into quarters
• Salted boiled potatoes
• Pretzels
• Tortilla with honey
• Fig bars
• Rice balls with soy sauce
• Simple granola bars

Many runners begin craving salt here. That is normal.

Listen to those cravings. They often signal what your body needs.

Late Miles

This is where fueling becomes less about appetite and more about discipline.

You may not feel hungry. Food might sound terrible. But you still need calories.

Options that often work well late:

• Broth
• Mashed potatoes
• Pretzels
• Coke
• Ginger ale
• Watermelon
• Small sips of carb drink

At this stage, your goal is simple.

Get something down regularly, even if it is small.

What to Pack

Always pack more than you think you will need.

On You:

• 4 to 6 gels
• 1 to 2 bars cut into small pieces
• Electrolyte capsules, if you use them
• Carb drink mix in bottles

In Drop Bags:

• Backup gels
• A savory option
• Something you genuinely enjoy
• Extra sodium
• Ginger chews, great for nausea
• A comfort food you associate with long runs

It is okay to change your plan mid race. The goal is steady fueling, not rigid perfection.

Protecting Your Stomach

For runners nervous about GI issues, which is completely normal, here are a few key strategies:

• Avoid high fiber foods race morning.
• Keep fat low early in the race.
• Do not overload your stomach with large, infrequent calorie dumps.
• Walk steep climbs and eat there.
• If your stomach feels off, slightly reduce intensity. Digestion follows effort.

Most race day stomach issues come from one of three things:

• Under fueling early
• Starting too hard
• Trying something untested

Practice your fueling in long runs. Train your gut the same way you train your legs.

Race Morning Nutrition

Eat 2 to 3 hours before the start.

Aim for 400 to 600 calories, mostly carbohydrates.

Examples:

• Oatmeal with banana and honey
• Bagel with peanut butter and banana
• Rice with egg and soy sauce
• Toast with jam and yogurt

Then take a small carb top off, like a gel or chews, 10 to 15 minutes before the gun.

Start the race fueled, not playing catch up.

The Mental Side of Fueling

Ultra nutrition is not about feeling amazing.

It is about staying steady.

You might feel bloated.
You might not want another gel.
You might get tired of sweetness.

That does not mean you are failing.

Your only job is to keep fueling consistently.

Even when you do not feel hungry.
Even when it feels inconvenient.
Even when you are tired.

Because the runners who finish strong are not necessarily tougher.

They are fueled.

Final Thoughts

Ultra race day nutrition does not need to be fancy.

It needs to be practiced.
It needs to be consistent.
And it needs to be simple enough to execute when you are tired.

If you take one thing away from this:

Start early. Eat often. Stay steady.

Your future miles will thank you.

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Remove the guesswork from your training and email me at:

hannah@maximummileagecoaching.com

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Let's get you ready,

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Coach Hannah Witt

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