Energy balance
Ultra-marathon runners should consume 40-70 kcal/kg/day of energy and 5-8 g/kg/day of carbohydrates during training to maintain energy balance and support high-volume adaptation.
If you are training for an ultra-marathon, you need to eat significantly more than you think. Aim for 40-70 calories per kilogram of body weight every day, and ensure 5-8 grams of carbohydrates per kilogram. This is not optional; it is required to support your training volume and prevent injury or illness. Use liquid calories and energy-dense foods to manage the volume.
Therefore, for ultra-marathon runners weighing between 50 and 100 kg, an energy intake of 40-70 kcal/kg/day is recommended for training days depending on different training complements (intensity, volume, duration, etc.) (9). ... suggesting 5-8 g/kg/day for runners training 5-6 days a week for 2-3 h/day.
Why this rating
Based on a review article citing ISSN guidelines and various studies, not a single primary RCT.
Source
Nutritional strategies for single and multi-stage ultra-marathon training and racing: from theory to practice
Selin Aktitiz et al. · Turkish Journal of Sports Medicine · 2024
DOI 10.47447/tjsm.0807
More from this paper
- During ultra-marathon races, athletes should consume 30-50 g/h of carbohydrates and 5-10 g/h of protein to maintain performance and reduce muscle damage.Moderate
- Hydration strategies for ultra-marathons should include 450-750 ml/h of fluid with 500-700 mg/L of sodium to prevent hyponatremia, especially in hot conditions.Moderate
- Pre-race caffeine intake of 3-6 mg/kg or intra-race intake of 1-2 mg/kg may improve performance in ultra-marathons.Moderate
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