Mastering Nutrition in Ultramarathon Training and Racing

Mastering Nutrition in Ultramarathon Training and Racing

Date

2-14-2024

Faculty Mentor

Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology

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Submission Type

Conference Proceeding

Location

10:00-10:10am | Houston Cole Library, 11th Floor

Description

Pushing the limits of human endurance, single-stage ultramarathons necessitate an intricate nutritional strategy. The International Society of Sports Nutrition (ISSN) Position Statement explores evidence-based nourishment guidelines vital for training and race day triumphs. Establishing a robust performance foundation is paramount, which can be achieved by satisfying energy requirements. This is crucial for attaining peak recovery and maintaining rigorous training regimens. Adopting a periodized nutritional plan, emphasizing whole-food consumption, caters to the elevated caloric needs and mitigates gastrointestinal issues often accompanying endurance training. Adopting a "food-first" mindset promotes metabolic adaptations, optimizing fat oxidation and enhancing gastrointestinal resilience to various training fuels. This ensures effective recovery and consistent performance.

For ultramarathoners, mastering fat utilization is pivotal as it's a significant energy source. Commencing a tailored carbohydrate intake strategy early, preferably within the moderate-to-high range (60%), is instrumental in countering fatigue, supporting high-intensity performance, and restoring glycogen reserves. Nonetheless, incorporating strategic low-carb sessions is essential but should be approached judiciously to prevent any detriment to performance. Protein consumption is equally critical, playing a key role in preserving muscle mass and aiding recovery from exhaustive training. The daily recommended protein intake stands at approximately 1.6 grams per kilogram of body weight, with an allowance for increase during periods of intense training. Prioritizing proteins rich in essential amino acids, particularly leucine, promotes muscle repair and synthesis, further elevating performance levels.

Addressing the formidable race day involves a nuanced fueling strategy to sustain energy levels and avert calorie deficits. Athletes should target a caloric intake between 150-400 calories per hour, incorporating a balanced mix of 30-50 grams of carbohydrates, 5-10 grams of protein, and an assortment of calorie-dense, palatable foods. Hydration is equally critical, with a recommended fluid intake of 450-750 milliliters per hour to thwart dehydration and maintain electrolyte balance. Ensuring adequate sodium intake (>575 milligrams per liter) is vital under hot and humid conditions. Strategic caffeine consumption during later race stages can bolster performance and heighten alertness. Moreover, gradual gut training and integrating a low-FODMAP diet (fermentable oligosaccharide, disaccharide, monosaccharide, and polyol) can significantly diminish gastrointestinal distress, a prevalent issue among ultramarathon participants. While the efficacy of ketogenic diets and ketone esters in enhancing performance is still under scrutiny, ongoing research may illuminate their potential benefits.

By adhering to these well-founded nutritional guidelines, ultramarathoners can fine-tune their nutrition, build endurance, and confidently navigate the demanding race terrain. This comprehensive guide is a navigational tool, charting the course from the foundational training phase to the triumphant moment of crossing the finish line.

Keywords

student research, kinesiology

Rights

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Disciplines

Sports Sciences

Mastering Nutrition in Ultramarathon Training and Racing

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