The Importance of Savory Foods in Ultramarathon Nutrition
In ultramarathons, fueling isn't just about calories; it's about consistency and variety. After hours of consuming sweet energy gels, chews, and sports drinks, many runners experience a phenomenon called 'flavor fatigue.' This can cause nausea and a complete aversion to fuel, making it difficult to maintain the high caloric intake needed to finish the race. Incorporating savory foods provides a much-needed break from the sugar overload, reseting the palate and encouraging continuous consumption.
Savory options often provide the electrolytes, particularly sodium, that are lost in large amounts through sweat. While many sports products contain electrolytes, real food sources offer a more natural and satisfying way to replenish these critical minerals. The psychological boost from eating 'real food' can also be a significant morale lifter, especially in the later stages of a long event.
Practical Savory Food Ideas for the Trail
Here is a list of easily digestible, portable savory foods that have proven popular with ultramarathoners:
- Salted Boiled Potatoes: A classic and effective option, these provide simple carbohydrates and essential sodium. They are easily mashed and mixed with stock for an even smoother consistency.
- Pretzels or Salted Chips: These snacks offer a quick hit of carbs and salt. Their crunchy texture can also be a welcome sensory change.
- Mashed Sweet Potato with Stock: Similar to white potatoes, sweet potatoes are a great carbohydrate source and can be pre-mashed and stored in a soft pouch for easy consumption.
- Rice Balls or Rice Cakes: Often homemade, these can be customized with various savory fillings like soy sauce, bacon, or cheese, offering a more substantial bite.
- Mini Sandwiches (White Bread): Using simple, low-fiber white bread, you can create small, palatable sandwiches with fillings like peanut butter and bacon, or cheese.
- Beef or Turkey Jerky: For later in the race, or during low-intensity hiking sections, a small amount of jerky can provide protein and fat to curb hunger. Choose lower-fat varieties to aid digestion.
- Instant Noodles or Broth: For ultra-long or cold-weather races, a cup of warm broth or instant noodles at an aid station can be a game-changer for morale and repletion of sodium.
- Packaged Olives or Pickles: These offer a strong, salty flavor and can help replace electrolytes. Pickle juice shots are also a popular trick.
Comparison of Savory and Sweet Fueling Options
| Feature | Savory Real Foods | Sweet Sports Gels/Chews |
|---|---|---|
| Flavor Profile | Offers variety, combating flavor fatigue. | Monotonous, can lead to aversion over long durations. |
| Digestion Speed | Generally slower, best for consistent grazing or walking sections. | Extremely fast-absorbing for quick energy spikes. |
| Nutrient Density | Often contains a wider range of micronutrients and macronutrients. | Primarily focuses on simple carbohydrates and electrolytes. |
| Satiety | Can feel more substantial and help curb hunger cravings. | Provides energy but offers little to no feeling of fullness. |
| Sodium Content | Often contains naturally occurring sodium or can be added easily. | Varies by brand; often requires additional electrolyte supplementation. |
| Morale Boost | Provides the psychological comfort of 'real food' during tough moments. | Provides energy, but can feel artificial and less satisfying. |
The Strategic Use of Savory Fuel
Integrating savory foods requires planning. Early in the race, when intensity is high, athletes typically rely on faster-digesting carbohydrates from gels and chews. As the hours tick by and intensity levels out, the body can better tolerate and digest more complex, real-food options. This is when savory foods become most valuable.
Developing a race-day fueling strategy that includes a mix of sweet and savory is key. Many runners use a timer to remind themselves to eat and drink small amounts consistently. Having a variety of foods available in drop bags or with a support crew allows for flexibility based on cravings and palate changes. For example, after 50 miles of sweet gels, the sight of a salty potato can be incredibly appealing and necessary to keep the fueling process going.
Furthermore, 'gut training' is a crucial part of preparing for an ultramarathon. This involves practicing your race-day fueling plan during long training runs to ensure your digestive system can handle the chosen foods without distress. This practice is especially important for more substantial, savory foods, which may take longer to digest. Experienced ultrarunners learn to listen to their bodies and be adaptable, understanding that cravings and needs can shift based on race conditions, heat, and hydration levels. You can find more comprehensive strategies by reviewing reputable resources like those published by Precision Hydration.
Conclusion
Savory foods are an indispensable component of a successful ultramarathon fueling strategy, serving as a powerful defense against flavor fatigue and providing a welcome change from the constant influx of sugar. From simple salted potatoes to more substantial rice balls and mini sandwiches, these options help replenish vital electrolytes, satisfy cravings, and provide a critical psychological boost during long events. By incorporating a variety of sweet and savory fuel and practicing your nutrition plan in training, you can build a more robust and sustainable strategy for a stronger, more enjoyable race day performance. Listening to your body's cues and staying adaptable to changing needs are the final keys to mastering your ultrarunning nutrition.
