Tag: Trail running

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.

According to studies, 50–80% of ultra runners experience some form of gastrointestinal distress during races, highlighting the critical role of a well-executed fueling strategy. Knowing what to eat on a 100 mile ultra is a non-negotiable part of crossing the finish line successfully, often proving more challenging than the physical effort itself.

Over 90 minutes into an endurance run, your body relies heavily on quick-digesting carbohydrates to maintain energy levels. Choosing the right fuel—whether gels or gummies—is a critical decision for any runner aiming to optimize performance and avoid the dreaded "bonk."

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.

According to the International Society of Sports Nutrition, a single-stage ultramarathon may induce an energy deficit of over 7,000 calories, underscoring the critical need for proper fueling. Understanding what to eat during a 100 mile run is the key to managing this massive energy expenditure, mitigating gastrointestinal distress, and sustaining peak performance for the long haul.

Did you know that finishers of 100-mile races consistently consume around 70g of carbohydrates per hour, while non-finishers average less than 45g? Mastering **how do you fuel for a 100-mile race** is a crucial factor that separates those who cross the finish line from those who don't. A strategic nutrition plan is as essential as your physical training to endure the extreme physiological demands of ultra-running.