Tag: Race nutrition

Research indicates that consuming up to 120 grams of carbohydrates per hour can significantly improve performance in ultra-endurance events. But for most athletes, figuring out how many carbs you really need to maximize endurance depends on several factors, including exercise duration, intensity, and personal tolerance.

Research has consistently shown that strategic carbohydrate loading can improve endurance performance by 2-3% in events lasting over 90 minutes. So, is it good to carb load before a race for all athletes? This guide explores the science behind maximizing your fuel stores and provides the definitive strategy for race-day success.

Studies show that effective carb loading can improve endurance performance by up to 3%. Elite marathoners carb load strategically to maximize these gains and delay fatigue, following a calculated, multi-day process far more advanced than the common myth of a single pasta dinner.

Most ultra runners fail to meet carbohydrate requirements during competition, often falling short of optimal intake levels and risking fatigue and compromised performance. Learning how to fuel for a 100 mile run is a meticulously planned process that is fundamental for success, endurance, and preventing gastrointestinal issues.

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.

Endurance athletes need 30 to 60 grams of carbohydrates per hour for activities lasting over 90 minutes. A 2-hour half marathon sits squarely in this category, meaning a proper fueling strategy is crucial to avoid 'hitting the wall' and ensure a strong finish. Here is a guide explaining how many gels for a 2 hour half marathon you should aim to consume.

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?

Ultrarunners can burn upwards of 600-1000 calories per hour, making a solid nutrition plan one of the most critical factors for staying in the race. Knowing what the best snacks for backyard ultra are is essential for maintaining consistent energy, managing flavor fatigue, and preventing gastrointestinal distress.

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.

Many athletes start races dehydrated, with studies showing 40-50% of recreational runners begin exercise in a mildly dehydrated state. So, should I drink electrolytes before Hyrox to prevent this? The answer is a strategic 'yes,' as proper pre-hydration is a critical component of a successful race-day strategy.