Skip to content
Intermediate4-8 weeks

Ultra Race Nutrition Plan

Learn ultra race nutrition plan from scratch with a clear step-by-step workflow, recommended tools, safety guidelines, and expert tips.

ultra runnersnutrition planners

Workflow

  1. Calorie Target

    1 hour planning

    Target 200-300 calories per hour from mixed carbs.

  2. Hydration Electrolytes

    ongoing

    Plan hydration and electrolytes matching sweat rate and climate.

  3. Aid Station Strategy

    1 hour

    Plan aid station stops minimal but complete — know what crew provides.

  4. Gut Training

    weeks

    Gut training — eat at race intensity in long runs building tolerance.

Checklist

0 / 8 completed

Loading your checklist…

Planning

Preparation

Safety

Execution

Quality

Documentation

Reference Materials

Race Nutrition Plan StandardStandard

Best practices for race nutrition plan.

Race Nutrition Plan FormulaFormula

Key calculation for race nutrition plan.

Race Nutrition Plan DataTable

Reference values.

HourCalFluid ml
1250500
820004000

  • New Food

    New gel flavor race day — GI disaster — nothing new race week.

  • Electrolyte

    Hyponatremia from water only — sodium mandatory long hot races.

  • Warning

    Know when to DNF — persistent pain or confusion means stop at the next aid station.

Safety Notes

  • Eating while running — choke hazard practice.
  • Heat race — heat stroke know symptoms.

Related Scenarios

Explore related topics

Ultrarunning