Fueling for Ultra Success: A Woman’s Guide

Hello female ultra runners! As we gear up for those long distances, let’s talk about one of the most vital aspects of our journey—fueling! Proper nutrition is essential not just during your runs but also during your recovery periods. Here’s how to maximize your energy levels and keep your body performing at its best.

During Your Run

1.Find Your Fueling Strategy:

Every runner is unique, so experiment during training to find what works best for you. This is probably one of the biggest learning aspects new ultra runners face. It would be great if there was an exact formula coaches could provide, but there isn’t. Instead look at this learning curve as an exciting way to learn more about YOUR body. Aim for a combination of easily digestible solids and liquids. Think (real food ingredient) energy gels, bananas, rice cakes, PB&J’s, pita & hummus, nut butter packets & tortillas, dried fruit, jerky, and so much more. How much you want to carry in your vest is the limit here!

2. Stay Consistent:

Plan to consume 200-300 calories per hour. Set a timer or use your watch to remind you to refuel regularly. This will help maintain your energy levels and prevent bonking. Usually, the greater the demand the higher the calorie count. For example, if you have a big climb ahead, plan to eat some extra calories 30-60 minutes beforehand.

3. Hydration is Key:

Don’t forget about hydration! Drink water or electrolyte beverages every 20-30 minutes to replace what you lose through sweat. Keeping hydrated is crucial for optimal performance. Some runners need both salt supplements and electrolyte beverages. Know your sweat rate and what your body needs so you can plan accordingly. Also remember to hydrate correctly during the 48 hours before your big effort. It only takes 1-2% dehydration to affect performance.

4. Listen to Your Body:

Pay attention to how your body feels and adjust your fueling as needed. If something doesn’t sit well, switch it up. Your gut knows best! The only way to learn is to give things a test during training runs. Celebrate your discoveries! And certainly don’t repeat the things that didn’t work…

During Rest and Recovery

1. Refuel After Your Run:

Your recovery starts as soon as you cross that finish line! Aim to eat a mix of carbs and protein (3:1 carbs/protein ratio) within 30-60 minutes post-run. This could be chocolate milk, greek yogurt with fruit and honey, a protein smoothie with banana and oats or even a hearty meal. Doing this helps repair muscle and replenish glycogen stores.

2. Stay Hydrated:

Recovery hydration is just as important as during your run! Keep sipping water or electrolyte drinks throughout the day to support recovery and hydration. Other drinks count as well, just be mindful of diuretics such as soda, coffee and some teas which will require you to drink more water with them. Checking your urine color is an easy way to gauge hydration: if it’s clear like water ease up, if it’s dark yellow drink more, and if it’s pale yellow it’s just right.

3. Focus on Nutrient-Dense Foods:

Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals. These foods provide the vitamins and minerals essential for muscle repair and overall health. Examples of nutrient dense foods: Kale, Blueberries, Sweet Potatoes, Broccoli, Quinoa, Brown Rice, Salmon, Greek Yogurt, Lentils, Chickpeas, Almonds, Chia & Flax Seeds, Avocado, Olive Oil, Black Beans.

4. Female-Specific Nutrition Needs:

Women may require additional nutrients to support their endurance training, including:

• Iron: Important for energy levels, especially for those who menstruate. Include sources like spinach, legumes, and lean meats.

• Calcium and Vitamin D: Essential for bone health, particularly for female runners who may be at higher risk for stress fractures. Incorporate dairy products, fortified foods, and sunlight exposure.

• Folic Acid: Important for overall health and energy levels, found in leafy greens, beans, and fortified cereals.

5. Listen to Your Body:

Recovery isn’t just physical; it’s mental too! Tune in to what your body needs. If you’re craving something, don’t shy away—your body might be signaling a nutritional need.

Fueling for ultra running is an ongoing experiment that’s essential to our success as women in this sport. Remember, what works for someone else might not work for you, so embrace the journey of finding your ideal fueling strategy!

You’re strong, capable, and ready to conquer those ultra distances! Keep fueling your fire, and let’s support each other on this incredible adventure!

Sources:

1. Jeukendrup, A. E., & Killer, S. C. (2010). "The effects of carbohydrate supplementation on endurance exercise." *Sports Medicine*.

2. Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine joint position statement on nutrition and athletic performance. Journal of the American Dietetic Association.

3. Womble, R. (2021). "Nutrition for Female Athletes." International Journal of Sports Nutrition and Exercise Metabolism.