Macro partitioning
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.
During your race, aim for 30-50 grams of carbohydrates and 5-10 grams of protein every hour. This helps maintain energy and reduces muscle damage. If you struggle with stomach issues, practice this during training by gradually increasing your intake. Use multiple transportable carbohydrates (glucose + fructose) to maximize absorption.
For ultra-marathon runners, it is suggested to consume 150-300 kcal/h of energy during 81 km races, and 200-400 kcal/h during longer races, with a carbohydrate intake of 30-50 g/h. ... a protein intake of 5-10 g/h is recommended.
Why this rating
Based on review of guidelines and observational studies of race nutrition.
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
- 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.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
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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