Understanding the Energy Needs of Ultra-Endurance Athletes

When it comes to ultra-endurance events, such as multi-day races or ultra-marathons, the energy demands on the body are extreme. These events often last 24 hours or more, and athletes can burn between 8,000 to 13,000 calories, far exceeding their typical daily caloric expenditure.

Calculating Energy Needs

To optimize performance, it is crucial to calculate your energy needs accurately. A common formula involves considering your weight, the distance you are covering, and any elevation gain. For instance, a basic estimate is one calorie per kilogram per kilometer on flat terrain, with an additional supplement to account for vertical gain. Tools like the Calorie Calculator Cloud can help you tailor your nutrition strategy to your unique needs.

Hourly Caloric Goals

For most ultra-endurance events, aiming to consume 150-350 calories per hour is a reasonable target. This can be broken down into smaller intervals, such as 75-150 calories every 30 minutes, to minimize the risk of gastrointestinal issues. This consistent fueling helps maintain energy levels and prevents severe energy deficits.

Carbohydrate Intake

Carbohydrates are the most effective nutrient for energy conversion during exercise. Athletes can typically digest 60-90 grams of carbohydrates per hour, which translates to 240-360 calories. This is particularly important in the early stages of the event when your body’s ability to absorb calories is at its peak. Carbohydrates provide immediate energy, and their intake should be prioritized to avoid depletion and consequent dizziness or muscle fatigue.

Role of Protein and Fat

While carbohydrates are the primary energy source, including proteins and fats in your diet is also crucial, especially in multi-day events. These macronutrients help in maintaining muscle integrity and providing sustained energy. Aim to consume about 15% of your calories from protein, especially in events lasting more than 5 hours. Fats, though not the primary energy source, are valuable for providing extra calories in a small volume of food.

Real Foods vs. Sports Nutrition Products

For shorter ultra events (less than 12 hours), sports nutrition products like gels and chews can be sufficient. However, for longer events, incorporating real foods such as fruits, nuts, and even small meals like grilled cheese or quesadillas can help prevent taste fatigue and provide a more balanced nutrient intake. Brands like Seven Summits Snacks offer endurance energy bars that can be part of your fueling strategy.

Timing and Frequency of Fueling

Fueling should be consistent and timed to match your body’s needs. Front-loading your fuel intake and adjusting based on your body’s receptivity and the time of day can help optimize performance. For example, consuming 1 gram of carbohydrate per kilogram of body weight within 2 hours of exercise and replenishing stores with about 1.5 grams of carbohydrates per kilogram within 30-60 minutes post-exercise is a recommended strategy.

Avoiding Caloric Deficits and LCHF Approaches

Operating in a significant caloric deficit is generally counterproductive, especially over longer time frames. It can lead to severe energy issues and decreased performance due to the lack of available glycogen. While there is interest in Low Carb, High Fat (LCHF) approaches, the scientific consensus supports a high-carb strategy for most ultra-endurance events. LCHF might be beneficial in extremely long, low-intensity events but is not the most effective approach for the majority of ultra athletes.

Macronutrient Balance for Endurance Athletes

A balanced macronutrient intake is essential for endurance athletes. A general protocol suggests dividing your macronutrients into a 60/20/20 split, with 60% of your calories coming from carbohydrates, 20% from healthy fats, and 20% from high-quality proteins. This balance ensures that you are fueling your workouts and aiding in recovery effectively.

Carbohydrates

Carbohydrates should amount to about 60% of your daily calories. They provide immediate energy and are most efficient for your body to burn during high-intensity and long-duration exercises. Consuming 1 gram of carbohydrate per kilogram of body weight within 2 hours of exercise and replenishing stores post-exercise are key strategies.

Proteins

Proteins are crucial for maintaining muscle integrity and providing sustained energy. Endurance athletes should aim for 1.4-2.0 grams of protein per kilogram of body weight per day. This helps in muscle repair and recovery, especially in events lasting more than 5 hours.

Fats

Fats provide extra calories in a small volume of food and are valuable for endurance athletes. They should make up about 20% of your daily calories, helping to sustain energy levels over long periods.

Practical Tips for Fueling Ultra-Endurance Events

Calculate Your Energy Needs

Use formulas that account for your weight, distance, and elevation gain to calculate your energy needs. Tools like the Calorie Calculator Cloud can help you tailor your nutrition strategy.

Aim for Consistent Fueling

Consume 150-350 calories per hour, broken down into smaller intervals to maintain energy levels and prevent gastrointestinal issues.

Prioritize Carbohydrates

Aim for 60-90 grams of carbohydrates per hour to ensure immediate energy supply and prevent depletion.

Include Protein and Fat

Ensure 15% of your calories come from protein and balance your diet with healthy fats to maintain muscle integrity and provide sustained energy.

Use Real Foods and Sports Products

Mix sports nutrition products with real foods to prevent taste fatigue and ensure a balanced nutrient intake.

Front Load and Adjust

Front-load your fuel intake and adjust based on your body’s receptivity and the time of day to optimize performance.

Conclusion and Next Steps

Fueling for ultra-endurance events is a complex but manageable task. By understanding your energy needs, maintaining a balanced macronutrient intake, and following practical fueling strategies, you can optimize your performance and ensure you are well-fueled for the demands of ultra-endurance events.

For more detailed planning and to calculate your specific caloric needs, consider using tools like the Calorie Calculator Cloud or consulting resources from TrainingPeaks and Seven Summits Snacks. Remember, fueling is not just about consuming calories; it’s about optimizing your body’s energy sources to achieve peak performance.

By following these guidelines and creating a personalized nutrition plan, you can conquer even the most challenging ultra-endurance events. Start by tracking your calorie intake and macronutrient balance, and periodically check in with your tracking app to ensure your input matches your output and that things are running smoothly. With the right strategy, you can achieve peak performance and succeed in your ultra-endurance endeavors.