Category: Ultrarunning

Zach Bitter once set a 100-mile world record averaging an incredible 6:48-minute-mile pace on a high-fat diet, showcasing his remarkable fat-adapted metabolism. So, what does Zach Bitter eat in a day to fuel these astonishing record-breaking ultramarathon performances? His daily intake is highly periodized and depends heavily on his training intensity.

Ultra runners typically aim to consume between 500ml and 800ml of fluid per hour, but exactly how much water do ultra runners carry depends on many individual and environmental factors. This fluid intake is carefully managed to prevent dangerous dehydration and equally risky overhydration during long distances.

Studies show finishers of 100-mile races consistently consume over 250 kcal/h, while non-finishers often consume less. Knowing what to eat during a 100 mile race is the key to sustained energy, preventing digestive distress, and reaching the finish line.

Endurance athletes require significantly more protein than the average person, with some estimates suggesting up to 2 grams per kilogram of body weight during peak training. This makes understanding what is the best protein for ultra runners critical for preventing muscle breakdown, enhancing recovery, and sustaining performance over grueling distances.

Since committing to a vegan diet in 1999, renowned ultrarunner Scott Jurek has shattered records, including the Appalachian Trail speed record in 2015. His diet has long been central to his public persona and athletic success, leaving many to wonder about his current nutritional choices.

As much as 92% of a watermelon is water, making it a powerful tool for hydration. For this very reason, ultra runners eat watermelon to combat dehydration and replenish lost fluids during demanding, long-distance events.

Ultrarunners can burn between 600 and 1000 calories per hour, yet the body can only absorb 200-400 of those calories during intense exercise. To mitigate this energy deficit and maintain performance, understanding **how often should I eat during ultra** is critical for success.

Ultra runners can burn between 600 and 1000 calories per hour, but their bodies can only absorb a fraction of that during exercise. So, how many calories do ultra runners eat to manage this significant energy deficit and sustain performance over long distances?

According to a 2019 position statement from the International Society of Sports Nutrition, proper fueling is critical for ultra-endurance events, with many runners failing to meet adequate energy intake during races. This guide breaks down what is the best nutrition for ultramarathon to prevent the 'bonk' and perform at your peak.

According to the International Society of Sports Nutrition, consuming 3–6 mg of caffeine per kilogram of body weight can improve endurance performance by 2–4%. For ultramarathoners, understanding how much caffeine is allowed during an ultramarathon is critical for managing fatigue and improving focus in the later stages of a race.