Ultra. A Different Kind of Beer (part four)

Posted on 07. Jun, 2010 by Sarah in Fitness, Running, Training

Part Four.  When you run an ultra, you need to eat. And drink (not beer!). What kind of fuel does your mind and body need in order to survive running for hours on end? Here are some guidelines for a successful race.

#1) Me vs You. Remember what your body likes might be different from what my body likes. Every Body Is Different.

#2) Test! Use [long] training runs to try out different foods, hydration, gels, gus, blocks, and bars. And don’t forget times. Timing is critical to making sure you prevent bonking, cramps, digestion issues and fatigue.

#3) Fluids. There are many fluids on the market. I admit it is hard to make sense of them all. One thing you always want to keep in mind is stay clear of any drink that has HFCS (AKA, High Fructose Corn Syrup) in it. This is probably the only time I will ever say this, but drink your calories. Some people swear by Ensure. I like chocolate milk (cold in the Summer, hot in the Winter). You might not be able to stomach (pun intended) solid food down at mile 36.2, but you might be able to drink something. Try Athlete’s HoneyMilk if you are looking for a great source of protein on the go.

A) I swear by AquaHydrate Water. This water has minerals & electrolytes in it. Without sugar or food coloring!  I mix powders in & it gives me an extra boost. I also try to make sure I drink some a few days before a long run or race. To locate the water near you, click here (or have it shipped to you).

B) Emergen-C. You may not realize it, but Emergen-C has electrolytes besides vitamins and minerals. The B Vitamins are very useful in fighting stress, and lets face it, your body is under a wee bit of stress while running many miles over a long period of time. I always take a packet before flying as well as on race morning. Most stores carry them. For more info & a laugh or two, check this out. Another good one is Trace Minerals Electrolyte Stamina Power Pak. It can be found at Whole Foods or here.

C) As a rule of thumb, I don’t recommend sports drinks (and foods) with a lot of sugar or HFCS. Your body needs substantial liquids, not fake fillers. Personally I have had trouble with Gatorade. Look for fluids that are natural and don’t have added sugar and food dyes.

Tip: Don’t guzzle water/fluids at one sitting. Hydrate during the entire training run (or ride) and race. Don’t over hydrate. Don’t under hydrate.

D) I have had pretty good success with Hammer Nutrition Perpetuem. I have also used Hammer Nutrition Heed and Accelerade (**disclaimer, I am not a fan of the food dyes it is made with). You may also want to try CLIFF SHOT Electrolyte powder, NUUN, CytoMax,  or GU2O. Again, test them out and find what works for you. Before race day!

E) Tart Cherry Juice. If you haven’t seen the recent research information, then you’ll want to perk up & read this. Research suggests that consuming cherries (particularly tart cherries) helps with inflammation/joint pain, and aids in recovery. A natural way to manage pain! Personally I mix some Tart Cherry Juice Concentrate in my water bottle. For more info, click here.

Tip: Consume protein (and some carbs) within 30 minutes of finishing a long run/workout.

#4) Food. This is what separates boys from the men, the Nemo’s from the  Dora’s and the marathoners from the ultramarathoners. For longer distances, you need substance. And by substance, I don’t mean donuts. Nice try though.

A) Savory. At least with ultras you get to hit all the different food styles! Chicken Soup, PB&J (or almond butter) Sandwiches, Grilled Cheese (depending on aid stations at races) and other variety’s of soup. Also try Lara Bars. Made with nuts & fruit, they are wicked awesome. And Gluten free to boot. I will even admit I have a healthy craving for a Lara Bar.

B) Salty. You need to replenish the salt you are sweating out. Besides salt tablets, here are some popular salty foods. Chicken Soup, Pringles, Pretzels, Potatoes dipped in salt (personally this is usually my go-to food) or a banana. And yes, the first time you dip a cold, banana in salt, you know you have reached the dark side). Dean Karnazes likes Soy Sauce on his PB&J (yes, I said “ON”). If I want to try Soy Sauce, I think I would dip potato’s in it. But that’s just me.

C) Sweet. Okay, so maybe I wasn’t joking about the donuts. A little (and I said a little, NOT a LOT) of sugar might do you some good at mile 79. Or 82. Brownie Bites, Graham Crackers, Gummy Bears,  Popsicles, Ice Cream Sandwiches, Chocolate Chip Cookies are all sweet options.

D) Fruit. I ALWAYS crave Red Grapes when running long distances! Also a big fan of sliced Oranges, Bananas,  and Watermelon.

E) Gu’s, shots, & Besides real food, you also have the standby’s, such GU Chomps, Clif Shot Blocks & Roks, Hammer Nutrition gels & bars, PowerBar Gel Blasts, bars, gels, and Sport Beans. These will help you in between aid stations. For gel/gu most people aim for 1 every 45-60 minutes.

TIP: Aim for 300 calories per hour.

Other: While not a “food” per-say, I will add this. Make sure you incorporate Electrolyte’s into your training. Salt Stick, Hammer Nutrition and Succeed (S!Caps) are all really good options for you to try out.

The key to nutrition while on the run is to find what works for you. Not the person next to you. Not what works for me. Not what works for your dog. Try to stay away from processed foods (you don’t want to put your body under more stress by having it to digest it). Don’t cram hydration. Don’t eat everything in sight. Run and eat smart.

Part Five will cover training.

Sarah Stanley is a sponsored endurance athlete, coach, and loves to sweat. A healthy side of sarcasm is always on the plate. For kick ass running, health, wellness advice & inspiration make sure to sign up for the monthly newsletter here.

Photo by annia316

Tags: Hydration, Nutrition, Run, Running, ultra, ultramarathon