What foods are good for a backyard ultra endurance race?

October 5, 2025 •

3 min read

Reports indicate that a significant number of ultramarathon runners fail to meet their carbohydrate needs, leading to reduced performance and potential GI distress. Understanding what foods are good for backyard ultra events is therefore essential for maintaining consistent energy and staying competitive for hours on end.

Quick Summary

Success in a backyard ultra depends on a balanced diet of easy-to-digest carbs, savory and sweet snacks, and steady electrolytes. Varying fuel sources prevents palate and gut fatigue, sustaining performance through many hours of continuous effort.

Key Points

Start fueling early and consistently: Consume small amounts of food and fluids frequently, starting from the very first lap, to avoid an energy deficit later in the race.
Rotate between sweet and savory: Combat palate fatigue by varying your food choices, incorporating salty snacks like pretzels or potatoes alongside sweet gels and chews, especially as the race progresses.
Prioritize easily digestible carbs: Focus on foods like mashed potatoes, white rice, or sports nutrition products that are easy for your body to process while running.
Manage hydration and electrolytes: Replenish fluids and sodium lost through sweat by drinking water and electrolyte-rich beverages or by eating salty foods.
Plan for the night: Be prepared for changes in appetite and cravings after dark. Warm soups and savory meals can often be more appealing than sweet items during nighttime loops.
Include some protein for longer efforts: For races extending beyond 24 hours, incorporate small, consistent doses of protein to aid muscle repair and maintain satiety.
Train your gut: Use long training runs to practice your race-day nutrition strategy with the exact foods you plan to eat to ensure they sit well with your stomach.

Fuelling for the Long Haul: A Strategic Approach

Unlike a standard marathon, a backyard ultra is a test of sustained endurance over an indefinite period, with racers completing a 4.167-mile loop each hour until only one remains. This format requires a flexible yet consistent nutrition strategy, where caloric intake becomes as crucial as physical stamina. Instead of a single large meal, your nutrition plan should focus on continuous, small inputs of easily digestible foods to prevent stomach upset and maintain a steady energy supply.

The Importance of Carbohydrates

Carbohydrates are your body’s primary fuel source during exercise, and replenishing glycogen stores hourly is non-negotiable. A successful strategy involves consuming a mix of simple and complex carbohydrates. Simple carbs, like those found in energy gels or fruit, provide a quick energy boost, while complex carbs, found in real foods like mashed potatoes or rice cakes, offer a slower, more sustained release of energy. The key is to find a balance that your stomach can tolerate for many hours.

Real Food vs. Sports Nutrition

Many runners find that relying solely on sweet sports products leads to palate fatigue or nausea over time. Including 'real food' options provides mental and physical variety. The break between loops offers a prime opportunity to consume more substantial food, allowing for better digestion before starting the next lap. A diverse menu of salty, savory, and sweet items is the key to preventing taste aversions.

Here are some examples of different food types that can be incorporated throughout a backyard ultra:

Easily digestible carbs: Mashed potatoes, white rice, pretzels, pancakes, bagels.
Sports nutrition: Energy gels, chews, bars, and drink mixes.
Salty snacks: Chips or crisps, salted nuts, mini sausages or jerky.
Sweet treats: Jelly sweets, cookies, dried fruit, dates.
Hydrating foods/fluids: Soup, watermelon, flat coke.

Comparison of Fueling Options


Food Category	Digestion Speed	Key Nutrient(s)	Best for...	Potential Drawbacks
Sports Gels/Chews	Very Fast	Simple Carbs	Quick, urgent energy boosts, especially if short on time.	Can cause flavor fatigue or gut distress if overused.
Mashed Potatoes	Moderate	Complex Carbs, Sodium	Sustained energy, satisfying salty craving.	Requires crew support for preparation and serving.
Pretzels/Chips	Fast	Simple Carbs, Sodium	Replacing electrolytes and satisfying salty cravings.	High sodium content requires careful hydration management.
PB&J Sandwich	Moderate-Slow	Carbs, Protein, Fat	Providing variety and satiety, especially overnight.	Slower digestion; best consumed with enough rest time.
Soup/Broth	Moderate	Carbs, Sodium, Fluid	Hydration, warmth during night loops, and electrolyte replacement.	Can be messy to consume quickly.

Hydration and Electrolyte Management

Staying hydrated is just as important as consuming calories. Your hourly fluid intake should be a mix of plain water and an electrolyte-rich sports drink. Especially during warmer periods, adequate sodium intake is critical to prevent hyponatremia and support proper muscle function. You can get sodium from sports drinks, electrolyte tablets, or by choosing salty foods like pretzels and salted potatoes.

Nighttime Nutrition and Strategies

As the race extends into the night, your body's ability to tolerate and digest food changes. Many runners experience a decrease in appetite or a complete aversion to sweet-flavored items. This is when savory, warm options like soup or ramen become invaluable. It is also wise to include small amounts of protein in longer events (beyond 24 hours) to support muscle repair.

Ultimately, a successful backyard ultra nutrition strategy is personal. The most important rule is to never try new foods on race day. Practice with your planned menu during long training runs to train your gut and understand what works best for your body. Having a flexible plan with diverse options is your best bet for staying fuelled and motivated through the long and challenging hours.

For more detailed guidance on endurance fueling, consider resources like those provided by Tailwind Nutrition.

Conclusion

Fuelling a backyard ultra demands a proactive and adaptable nutrition strategy. By consistently consuming a mix of easily digestible carbohydrates, varying between sweet and savory foods, and maintaining robust hydration with adequate electrolytes, runners can sustain their energy levels and prevent the common gastrointestinal issues that sideline competitors. Practicing your nutrition plan extensively during training is the final, crucial step to ensuring race-day success.

Frequently Asked Questions

You should aim to consume food and fluids every loop, typically every hour. Fueling consistently with small, digestible amounts prevents your energy stores from becoming depleted.

A combination of both is generally most effective. Sports gels and chews offer a quick, convenient energy source, while real foods provide valuable variety, more complex carbohydrates, and better long-term satiety to prevent flavor fatigue.

Excellent savory choices include mashed potatoes, salted pretzels, cheese, broth-based soup, and rice balls. These foods are particularly useful for combating the sweetness fatigue that often develops during long races.

During the night, your appetite may decrease and you might prefer warm, savory items. Options like soup, ramen, or warm drinks like tea can be very comforting and easier to digest than cold, sweet foods.

Electrolytes can be replenished through sports drinks, electrolyte tablets, and salty foods. Combining a sports drink with salty snacks like pretzels, crisps, or salted potatoes is an effective way to maintain electrolyte balance.

For races extending beyond 12 to 24 hours, protein becomes increasingly important. Small, consistent protein intake helps with muscle repair and satiety. Options include jerky, nut butters, or a recovery drink mix.

No. The golden rule of ultra-running is to never experiment with new foods or supplements on race day. Always test your nutrition strategy during training to ensure your gut can tolerate it without distress.