Ultra Nutrition
Fri, 21/12/2007 - 23:45
Hi,
could anyone give me advice on what the best types of solid food would be to use for an ultra. Have only ever used energy gel and drinks for marathon but believe I will need some solid stuff to do the ultra. I know I'll have to see what goes down well while running but any suggestions would be appreciated. Also, what is the best way of bringing the stuff around, I was think of using a camelbac?
Thanks.
Shane.
Tue, 08/01/2008 - 23:49
#2
Hi there,
I can't offer advice on nutrition for an Ultra, but I can confirm that at the Ultramarathon Race Briefing on the morning of the Race, Ultra runners will be able to place drinks etc in drop boxes for placement on the race route.
Regards
Alan
Tue, 15/01/2008 - 13:56
#3
Hi there,
Taking food on board for such an event is indeed a personal thing which should be practiced in training. This is mainly due to any gastrointestinal discomfort yuo may experience with different foods. Also as there is drop off points during the race, i would recommend having drop off points on your main training route if possible so that you can have a similar experience in the lead up to the event.
There is no doubt that neglecting your fliud and energy needs during an Ultrs will ultimatlely effect your performance, which you have trained so hard for. so planning and practicising nutrition and hydration strategies is definatley a good use of time.
Firstly, come to the race well prepared i.e. well recovered from training, exercise taper and carbohydrate loaded!
Have your preevent meals planned 3-4 hrs prior (GI high or low depending on what you can tolerate) and 1-2 hrs before CHO/fluid top up!
Some simple suggestions for foods to take in any race of over 90 minute duration include: cereal bars, dried figs and raisins, banana, and jellies (wime gums jelly tots), Mars Bars have high fat content which slows digestion and does very little for you in racing conditions
Most of your energy needs shoulld be gotten through isotonic drinks and gels as these contain recommended levels of sodium aswell as Carbohydrate and fliud.
However its your race and if you have certain foods that you happen to enjoy (eg minerals or snacks ) there is room for them too!
Hope that helps, click into the Nutrition Section for more tips
Ruth Kilcawley
BSc. Human Nutrition & Dietetics SNIG MINDI
Fri, 18/01/2008 - 12:00
#4
The nature of the race means you'll be out there for a long time. Things like dried figs and raisins, banana contain significant amounts of fibre. If you're trying to gt 400(ish) kcal into you through these foods stopping to poo might become an issue?
Tue, 22/01/2008 - 15:26
#5
It is true that these food contain fibre, but they are high in Soluble fibre...not insoluble fibre which mainly provides bulk in stool. These foods are all more or less broken down completely in the gut and usual transit time for these types of foods would be around two days.
They are beneficial on a longer event as they have diiferent tastes and textures, thereby preventing taste fatigue which would result in an inadequate intake thereby poorer preformance.
Raisins and figs happen to have a very high Carbohydrate concentration : 5 figs has the same carbs as a banana sandwich or equals 21/2 Cereal bars; indeed they have the same carbs as a litre of isotonic sports drinks.
Again i suggest practising these things in training and maintaining a healthy diet every day
HTH
Ruth Kilcawley
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Last year, it was possible to drop off supplies at the start of the race and they were brought around for you to pick up en route. You could ask the organisers if the same applies this year?
Food is a very personal thing. I'm training for an ultra in Feb at the moment and using nutrigrain bars. For me they are easy to chew, give me an energy boost and don't take too much to digest. Some people swear by mars bars, others prefer salty food. If I have time, I make some soft flapjacks and they are really great if a bit messy to carry around. malt loaf is another one people often take but I find it a bit heavy. There are specialised bars out there designed to deliver carbohydrates during a race but they are expensive. If you are going to buy them, then I particularly like the herbalife ones. These are just some ideas, try to find what works for you.
Last year, Connemara was my first ultra and I didn't manage to take any food or drink on board. I survived but got passed with about 3 miles to go so I would certainly recommend thinking your strategy out in advance.
Jo