After posting last week that ultrarunning is all about eating, I’ve gotten a lot of questions about what I actually eat while I race. Everyone is so different, and these differences are magnified when you are running 50, 100, or more miles, that I hesitate to post my opinions on what are “good” and “bad” ultra foods. But since I can never resist an opportunity to give my opinion about something, I decided to just tell it like it is. Remember though, these are the things I like and dislike – you are probably totally different.
The key is to practice, practice, practice. And even then, you probably won’t know exactly what you like until you use something in a race. Things you can tolerate on a long run may not sit well with you after 70 miles (Hello? I’m talking to you Chocolate Outrage Gu.). So even though you can practice with different things on your training runs, be prepared to add or subtract items from your “must have” foods list during races. These are things I have learned to Love and Hate during loooooooooooong ultras.
5 Things I LOVE to Eat/Drink During an Ultra
1. Water. Now, I know your staring at your computer screen, and going, “Well, duh, you big dummy,” but bear with me. The reason I listed water as number 1, is because it took me several years to jump off the “sports drink” bandwagon and realize I just can’t tolerate any kind of sweet liquid when I run. It just grosses me out. My stomach gets “sweet” and then I can’t take in any calories at all. Result: Total Bonk. Today, I only drink water, and take electrolyte replacement capsules.
2. Gummi Bears. But only HARIBO Gummi Bears. Because of that whole “sweet stomach” I mentioned above, I only like gummis that are a litte tangier. This plays into one of my HATES (see #2 below ). I carry a little baggy with me and pop a gummi in my mouth every now and then between other things (like Fig Newtons). This works like having a nice sugar IV – a constant “drip” of carbs that doesn’t overwhelm my stomach.
3. Fig Newtons. Three Fig Newtons give me about the same number of carbs as a gel, and are much less cloyingly sweet. I carry a couple with me and munch on them out of the aid station, washing them down with, what else? Water, of course.
4. Boost. About every 4 hours, I take a Chocolate Boost. I know that taking protein during long races is still a debated practice, but I find it really helps keep my blood sugar more stable. Boost is made with soy, so you get a nice hit of protein, but don’t have to worry about any GI issues you might face when taking dairy while running.
5. Starbucks Double Shots. Because you know how much I loooooooooooove coffee, do you honestly think I could run for 24 hours without making sure I had a ready supply? Many ultras (probably most) have coffee at the aid stations, but I like mine with cream and sugar. Double Shots are pre-mixed, so all you have to do is pop the top and down it! Yum. Now, I know I keep saying I hate sweet drinks, but I only take a Double Shot once in awhile – not constantly like a sports drink. Since one Double Shot is the equivalent of a gel, I use it that way, not as a beverage. Beware though: they are uber sweet, and highly caffeinated, so drink responsibly.
Things I HATE to Eat/Drink During Ultras
1. Sports Drinks. See #1 above. They are just too sweet. After about an hour, I feel nausesous, even with the “flavorless” drinks. Plus, I just like the taste of water.
2. Sport beans, gummies, sharks, etc. To me, these are just expensive candy that don’t taste particularly good. And they are really sweet. Enough said.
3. Bananas. Now, let me say, I really enjoy bananas in my everyday life, especially in a smoothie. Or Banana Cream Pie. But, in an ultra, they give me a stomach ache. I don’t know why. Shortly after I eat one, my upper stomach starts to burn like I have an ulcer. It took me awhile to figure out it was the bananas. Because bananas are full of carbs and potassium, they are at EVERY ultra, so I kept eating them – everyone else was. But like your mama always asked, “Would you jump off a building just because everyone else was doing it?” If you answered yes, then never mind.
4. Sports/Protein Bars. These are always just too complicated for me. Every time I eat one during a race, I feel like I have a small armadillo in my gut. Since the primary goal is to consume carbs, I just go with Fig Newtons – much easier to digest (and frankly, taste better).
5. Gels. Now, I do use gels in the last hours of a race. Usually, by the end, my brain can no longer compute how many grams of carbs I’m getting from random sources, so a gel is the easiest source. Plus, at this point, everything makes me gag. Might as well just down a gel quickly, take a big sip of water to wash it down, and keep running. The upside, if it makes me puke (which it usually does), it is quickly replaceable with another gel.
Mom, ultrarunner, four-time US 24 Hour National Team member, adventure athlete, food writer. Graduate of the Pro Cooking Program at the New School of Cooking, Los Angeles. Will run for food.
{ 2 comments }
Wow, I’ve missed a TON of blog posts here!! This one definitely called to me because of my experience in our long race. Fueling is definitely different for that than for your races because we aren’t moving at the same intensity as you, but it was definitely interesting to me the way my eating/ability to eat changed as the time passed. By the last few hours, nothing at all sounded good and foods that I usually love (Chex Mix) were too much effort to chew. The best thing I brought was an Ensure/Boost-type drink…a quick, easy way to get my calories. I just brought one too few.
I think the fueling is one of the biggest challenges in really long races – you know you need it, but it is so hard to take in. I’m with you on the Boost – a lot of bang for your buck. If you can get one down late in a race, you are good to go for awhile.
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