Competition Nutrition Practices of Elite Ultramarathon Runners
Abstract
Anecdotal claims have suggested that an increasing number of ultramarathoners purposely undertake chronic low-carbohydrate (CHO) ketogenic diets while training, and race with very low CHO intakes, as a way to maximize fat oxidation and improve performance. However, very little empirical evidence exists on specific fueling strategies that elite ultramarathoners undertake to maximize race performance. The study’s purpose was to characterize race nutrition habits of elite ultramarathon runners. Three veteran male ultrarunners ( M ± SD ; age 35 ± 2 years; mass 59.5 ± 1.7 kg; 16.7 ± 2.5 hr 100-mi. best times) agreed to complete a competition-specific nutrition intake questionnaire for 100-mi. races. Verbal and visual instructions were used to instruct the athletes on portion sizes and confirm dietary intake. Throughout 2014, the athletes competed in 16 ultramarathons with a total of 8 wins, including the prestigious Western States Endurance Run 100-miler (14.9 hr). The average prerace breakfast contained 70 ± 16 g CHO, 29 ± 20 g protein, and 21 ± 8 g fat. Athletes consumed an average of 1,162 ± 250 g of CHO (71 ± 20g/hr), with minor fat and protein intakes, resulting in caloric intakes totaling 5,530 ± 1,673 kcals (333 ± 105 kcals/hr) with 93% of calories coming from commercial products. Athletes also reported consuming 912 ± 322 mg of caffeine and 6.9 ± 2.4 g of sodium. Despite having limited professional nutritional input into their fueling approaches, all athletes practiced fueling strategies that maximize CHO intake and are congruent with contemporary evidence-based recommendations.
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Similar carbohydrate values are reported in elite runners (71 ± 20 g·h−1) during single-stage races.
“Similar values are reported in elite runners (71 ± 20 g·h− 1) during single-stage races [96].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [96]
Elite runners contesting a series of sixteen 100 mile (161 km) ultra-marathons reported average energy intakes of 333 ± 105 Kcal·h−1.
“Moreover, elite runners contesting a series of sixteen 100 mile (161 km) ultra-marathons, reported average energy intakes of 333 ± 105 Kcal·h− 1 [96].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [96]
Elite athletes contesting a 100-mile single-stage race reported total caffeine intakes of ~912 ± 322 mg, spread over 15-19 h of running.
“One of the only studies to assess the caffeine habits of ultra-marathon runners found that elite athletes contesting a 100-mile (161 km) single-stage race reported total intakes of ~ 912 ± 322 mg, spread over 15–19 h of running [96].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [96]
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Self-citationFactors Related to Successful Completion of a 161-km Ultramarathon
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“Of the nine studies measuring nonelite or amateur ultramarathon finisher dietary intakes (n = 82 subjects), the average CHO intake rate was only 41 g/hr (Eden & Abernethy, 1994; Glace et al., 2002a, 2002b; Moran et al., 2011; Noakes et al., 1988; Stuempfle et al., 2011, 2013).”
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Effect of a Ketogenic Diet on Submaximal Exercise Capacity and Efficiency in Runners
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Self-citation
- Authors
- Stellingwerff, T.
- Affiliations
- Canadian Sport Centre Pacific (CA)
- Corresponding author
- Stellingwerff, Trent
- ORCID
- Stellingwerff, Trent
- Venue
- International Journal of Sport Nutrition and Exercise Metabolism
- Publisher
- Human Kinetics
- Published
- 2016-02
- Volume
- 26
- Issue
- 1
- Pages
- 93-99
- ISSN
- 1526-484X (ISSN-L)
- 1543-2742
- OpenAlex
- W655788805
- Cited by
- 42
- References
- 9
- Citations by year
- 2026: 3 · 2025: 4 · 2024: 3 · 2023: 3 · 2022: 2 · 2021: 4 · 2020: 6 · 2019: 9 · 2018: 6 · 2017: 1 · 2015: 1
- FWCI
- 1.42
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- International Journal of Sport Nutrition and Exercise Metabolism (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Diet and metabolism studies
- Keywords
- ultramarathon, carbohydrate intake, ketogenic diet, fat oxidation, caffeine consumption, sodium intake, elite athletes
- MeSH terms
- Adult, Energy Intake, Competitive Behavior, Diet, Dietary Carbohydrates, Energy Metabolism, Humans, Male, Surveys and Questionnaires, Running, Athletes, Sports Nutritional Physiological Phenomena
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