During ultra-endurance events, sufficient and appropriate nutritional intake is essential to maintain good energy levels and limit the physical and physiological impact of exertion on the body. Whether you are a high-level athlete or an ultra-running enthusiast, it is crucial to understand how nutrition can support or hinder your race experience. Here are six key points to keep in mind.
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The energy deficit: understanding it to limit the risks
Ultra-endurance athletes have extremely high energy expenditure. The more sustained and/or prolonged the effort, the greater this energy expenditure becomes. In races lasting several hours, it is not uncommon to reach an energy expenditure of around 3,000 to 4,000 kcal. This figure can easily rise to over 7,000 kcal per day in multi-day races. If this energy expenditure is insufficiently compensated, it can lead to a loss of fat and muscle mass. Weight variation can reach between 1.7 and 8.3 kg in long-distance races. This can lead to intense fatigue, as well as a greater risk of pain, injury, and difficulty recovering after exertion.
This energy deficit can be limited through sufficient and appropriate nutritional intake around and during exercise. In the days leading up to the race, carbohydrate loading will help maximize glycogen stores and thus delay the depletion of energy reserves. During exercise, nutritional intake, and in particular carbohydrate intake, will be crucial to compensate for energy expenditure, minimize the use of glycogen stores, and thus limit the calorie deficit.
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Hydration and Hyponatremia: Maintain fluid and electrolyte balance
During exertion, good hydration management is essential to avoid the risks of dehydration or overhydration associated with the risk of hyponatremia (a decrease in the level of sodium in the blood caused by overconsumption of water).
Water losses can easily reach 2 L per hour in extreme climatic conditions and/or during very intense exertion.
To maintain a good fluid balance, it is recommended to drink about 500ml per hour, adjusting this amount to climatic conditions and individual physiological needs.
When exertion lasts longer than 1 hour 30 minutes and/or is particularly intense, water alone is no longer sufficient. It is then necessary to supplement with electrolytes, which are minerals and vitamins (sodium, magnesium, potassium, vitamins B and C, etc.), to compensate for losses due to exercise and help maintain optimal hydration levels.
Water intake, like nutritional intake, must be extremely regular, every 10 to 15 minutes maximum in order to properly meet the body's needs.
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Carbohydrate intake: Maintain optimal energy availability
Sources:
https://vbn.aau.dk/en/publications/no-superior-adaptations-to-carbohydrate-periodization-in-elite-en
Carbohydrates play a central role in maintaining energy levels during ultra-endurance activities. The recommended intake is between 60 and 90 grams per hour to ensure a constant energy supply, maintain stable blood glucose levels, and minimize the depletion of glycogen stores. However, excessive and/or irregular carbohydrate intake can lead to gastrointestinal problems. ( Learn more about the origins of gastrointestinal issues .) Therefore, carefully managing the timing and quantity of carbohydrates consumed is essential.
For optimal absorption, the glucose-fructose ratio (1:0.8) is particularly beneficial. This ratio, found in some gels and/or sports drinks, allows for rapid absorption in larger quantities while reducing the risk of digestive discomfort. In addition to the carbohydrate distribution, dividing intake into smaller portions, approximately every 20 to 30 minutes, allows for better distribution of energy.
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Use of Greases: A Sustainable Fuel for Long Distances
For ultra-endurance efforts, fat reserves are also important energy sources; indeed, once glycogen stores are depleted, they ensure continued energy availability. This is why an athlete with a "sufficient" body fat percentage throughout their training and during official races will benefit from improved performance.
On a daily basis, fats will be an essential component of every meal. However, it will be necessary to maintain a good balance between the different types of fats, favoring unsaturated fatty acids to provide a good intake of omega-3, which is important for hormonal function and reducing inflammation.
Because fats take longer to digest, they should be avoided during exercise. Therefore, avoid very fatty snacks such as processed meats and chips. However, a small, fat-rich snack every four hours, such as a handful of almonds, can help maintain sustained energy without disrupting digestion.
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Maintaining Muscle Mass with Protein Intake
During ultra-endurance events, protein intake is essential to limit muscle catabolism. It also plays an important role in the post-exercise recovery process.
For endurance events exceeding 4 hours, it is recommended to consume 5g of protein per hour of exertion to limit the use of stored amino acids as an energy substrate, thus preventing muscle breakdown. This can be achieved through the protein content of sports drinks such as DrinkMix UltraEndurance , and energy snacks (such as energy bars and energy cakes).
After exercise, it's also important to ensure you consume enough protein close to the end of your workout. Aim for 10 to 30 grams of protein (with a carbohydrate-to-protein ratio of 3:1) to optimize your recovery. Opt for lean, easily digestible protein sources, such as recovery drinks or smoothies.
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Mineral and vitamin supplementation: a necessary boost?
Mineral and vitamin supplementation can be very beneficial for athletes. However, it is essential that this be tailored to individual needs and therefore properly supervised by healthcare professionals.
In all cases, regular biological testing will be essential to assess the nutritional status of athletes and prevent the onset of nutritional deficiencies.
In female athletes, iron levels will be monitored in particular to prevent the risk of anemia, which is extremely common among those who practice impact sports and can have significant repercussions on performance (persistent fatigue, shortness of breath, etc.).
It's important to remember that the first step is to adjust the diet before considering supplementation. If this isn't enough to meet the athlete's nutritional needs, medical supervision can be implemented to address micronutrient deficiencies.
Conclusion
Nutrition in ultra-endurance sports relies on a thorough understanding of each athlete's specific needs. To maintain optimal energy availability and meet all of the body's requirements during training and competition, it is essential to carefully adjust macro and micronutrient intake and pay close attention to hydration. A sound nutritional strategy before, during, and after exercise is key to optimizing performance, regardless of the athlete's goals.
