How to eat while running ultramarathons?

What are ultramarathons?

The term ultramarathons is defined as a group of long-distance runs whose route is not less than 42.2 km (marathon distance). Ultramarathons can be conducted in terms of distance (the most popular are 50 and 100 km and 100 miles) or time (e.g. 6, 8, 12, 24 or even 48 hours). Ultramarathons are held all over the world, which allows to organise the competitions in a variety of conditions - from street running to extremely intensive routes in extreme environments (such as mountains or deserts). Women and men participate in the ultramarathons equally, and the popularity of long distance running increases every year.

How to eat properly while running ultramarathons?

More than 40 km of distance is a challenge for every athlete, so hardly anyone decides to take part in the ultramarathon without a proper preparation. The key issue is to get to know one's own body's capabilities on such a long route, which can often come as a surprise (e.g. adverse weather conditions). Many hours of an endurance test for the muscles, nervous system and one's own character should be preceded by appropriate training, as well as learning how to maintain the right amount of energy during the competition. What to eat and how to eat during the ultramarathon competition?

The runners don't have it easy while running an ultramarathon. Limiting the equipment to the necessary minimum saves the energy to cover the next kilometres, facilitates the optimal pace and manoeuvrability, and above all does not affect the movement. That is why ultramarathon runners and long-distance runners choose products in handy sizes that will be easy to consume and will quickly provide the necessary active ingredients.

When it comes to ultramarathons , carbohydrates play an extremely fundamental role. They ensure a quick recovery of the exhausted glycogen reserves (basic fuel for working muscles) and a gradual replenishment of the energy reserves for the rest of the run. During the long distance run, a mixture of different carbohydrates (e.g. fructose and maltodextrin) will work best to enable an uneven release of energy (due to the digestion rates).

Apart from them, it is worth remembering about the minerals (e.g. magnesium, potassium), which, among other things, will allow for the regulation of the correct functioning of muscles, support the optimal functioning of the nervous system and improve the maintenance of the electrolyte balance (magnesium). In turn, vitamins (especially B group) contribute to maintaining a proper energy metabolism and reducing the increasing levels of psychophysical fatigue.

How to eat while running ultramarathons? Choose the energy gels!

Runners can eat without any problems thanks to supplements in the form of energy gels. It is a light and handy source of essential active ingredients, which will certainly prove to be helpful for many runners during ultramarathons . Just open the package and the contents of the sachet will quickly "recharge" your body with a valuable portion of energy derived from carbohydrates and provide the most important vitamins and minerals. Olimp Sport Nutrition recommends the Fire Start Energy Gel+Caffeine , which has been additionally enriched with an optimal dose of caffeine - one of the most popular ingredients with nervous system stimulating properties. The offer also includes the Fire Start Energy Gel+BCAA with a complex of essential exogenous amino acids. Both products have been manufactured by the Olimp Laboratories pharmaceutical company in compliance with necessary safety standards.