How many carbohydrates do I need for an ultramarathon?

Most ultra runners need 60-90 grams of carbohydrates per hour for events longer than 2.5 hours. The exact amount depends on your body weight, pace, and gut tolerance.

What is the best hydration strategy for ultra running?

Aim for 150-250ml of fluid every 15-20 minutes, with 300-700mg of sodium per hour based on your sweat rate and conditions.

How can I prevent GI issues during ultramarathons?

Train your gut progressively during long runs, stick to familiar foods, maintain proper carb-to-fluid ratios, and avoid high-fiber foods before races.

Ultra Running Calculator

🏃‍♀️ Science-backed nutrition plans for your ultra adventures! ⚡

Ger Your Nutrition Dialed Try Our Calculator

Get Your FREE Nutrition Plan!

Based on the International Society of Sports Nutrition guidelines

Your Personalized Nutrition Plan!

g/hr Carbs

Total: 0g

ml/hr Fluids

Total: 0ml

mg/hr Sodium

Total: 0mg

🍯 Suggested Fueling Options

The Science Behind Your Plan

Our calculator is built on peer-reviewed research from top sports nutrition journals

30-90g/hr

Carbohydrate Requirements

Ultra runners should consume of carbohydrates during races longer than 3 hours to maintain blood glucose levels and enhance performance.

Source: International Society of Sports Nutrition Position Stand (2019)

450-750ml/hr

Hydration Guidelines

Recommended fluid intake is (150-250ml every 20 minutes) to maintain hydration status during ultra-endurance events.

Source: Turkish Journal of Sports Medicine (2024)

500-700mg/L

Sodium Replacement

Athletes typically need of sodium in their fluids, especially in hot conditions, though requirements vary significantly between individuals.

Source: Journal of the American College of Nutrition (2002)

3,000-5,000+ kcal

Energy Expenditure

Ultra marathons can create energy deficits of, requiring strategic nutrition planning to minimize performance decrements.

Source: Nutrition in Ultra-Endurance - PMC (2018)

93%

Performance Impact

Over of ultra runners experience gastrointestinal issues during races, making proper nutrition strategy critical for success.

Source: Ultramarathon Nutrition Guide (2024)

5-8g/kg/day

Training Adaptations

Proper periodized nutrition with carbohydrates during training enhances fat oxidation capacity and glycogen storage for ultra-endurance performance.

Source: ISSN Ultra-Marathon Position Stand (2019)

🔬 Research-Backed Recommendations

Key Findings

🔸Dehydrated runners often outperform overhydrated ones
🔸Sodium supplementation shows no performance benefit
🔸Individual sweat rates vary from 400-2400ml/hour

Critical Factors

🔹Gut training reduces GI distress by 45%
🔹Food palatability changes during long events
🔹Practice nutrition strategy in training