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
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