Fueling for an Ultra-marathon | Dr. Allen Lim

September 4, 2018

Skratch Labs found Dr. Allen Lim gets questions about training on a pretty regular basis. One of the most common is "How do I fuel for an ultra?" Well, here's his answer!

First and foremost, fueling for an ultra marathon begins well before the event. At least 10 days before the race, carbohydrate intake needs to be increased to up to 70% of total fuel intake to ensure that carbohydrate stores in muscle (i.e., glycogen stores) are maximized. For many, this may require up to 7-8 g of carbohydrate per day for every kilogram of body weight. Accordingly, a 70kg (154 lbs) individual may consume as much as 480 to 560 grams of carbohydrate (1,960 to 2,240 Calories) each day in the week leading up to an event. Since stored glycogen also stores extra water, expect a few pounds in weight gain coming from both stored carbohydrate and an increase in water weight.

On race day it’s important to get some food in the stomach at least 2.5 to 3 hours before race start. Something simple like oatmeal and eggs or rice and eggs typically works very well. During the race, distinguish between hydration versus fueling, especially if you're prone to gastrointestinal distress.

For hydration, drinking Skratch Labs Sport Hydration Drink Mix at normal concentration (1 scoop per 16 ounces of water for 80 Calories & 380 mg of sodium per scoop equivalent to 800 mg of sodium per liter) or up to double concentration (2 scoops per 16 ounces of water for 160 Calories & 760 mg of sodium per two scoops equivalent to 1600 mg of sodium per liter) to thirst is the best strategy. Because Skratch Labs Sports Hydration Drink Mix contains a sodium profile that better matches what’s lost in sweat for the general endurance population, thirst - which is driven by changes in blood sodium - becomes a much better gauge for maintaining both water balance and electrolyte balance than when drinking plain water or something with inadequate sodium.

For fuel, try and stick with solid foods if possible, especially earlier in the race so that the stomach can be used as a reservoir for energy that then slowly and consistently trickles energy into the small intestine where it is then absorbed into the body. Typically, gastrointestinal distress or “gut rot” occurs when fuel empties from the stomach at too rapid of a rate and when that rate exceeds the small intestine’s ability to absorb that fuel. By using real food over an excess of highly concentrated liquid carbohydrates to balance fueling, energy levels stay more consistent and the risk of gut rot is diminished. With this in mind, beginning in the first hour of excess your goal is to consume at least half the calories that you are burning or between 40 to 80 grams of carbohydrate per hour. Remember, that per 16.9 ounces serving of Skratch Sports Hydration Drink Mix that there is already 20 grams of carbohydrate.

A number of portable recipes for fueling on the go for training, races, ultra marathons and more can be found in the Feed Zone Portables Cook Book along with additional advice to help fuel for your ultra-marathon.

- Dr. Allen Lim

Feed Zone Portables - How to make on the go rice cakes
Feed Zone Portables - How to make on the go rice cakes
Feed Zone Portables
Portables real food for active people
Fresh Blueberry Rice Cakes
Healthy snacks for athletes
Free Skratch Paper with Cookbook

Feed Zone Portables

Feed Zone cookbook
Feed Zone cookbook
Natural Burrito made from scratch
Healthy energy food for athletes
Biju's Oatmeal made from scratch
Recovery Grilled Cheese
The Feed Zone Cookbook

The Feed Zone Cookbook

Skratch Labs Feed Zone Table Cookbook
Skratch Labs Feed Zone Table Cookbook
Allen Lim Cookbook
Homemade Chicken Pad Thai
Free Skratch Paper with Cookbook

Feed Zone Table

Skratch Paper - parchment-lined aluminum foil
Skratch Paper - parchment-lined aluminum foil
Skratch Paper - parchment-lined aluminum foil instructions
Wrap fresh rice cakes with Skratch Paper - Parchment-lined aluminum foil
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<iframe width=" draggable="false"/>
Skratch Paper - Parchment-lined aluminum foil
Fresh Rice Cakes wrapped in Skratch Paper

Skratch Paper 2.0

Hydration Everyday Drink Mix
Hydration Everyday Drink Mix
Hydration Everyday Drink Mix - Single Serving, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving 15 Pack, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving 15 Pack, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving 15 Pack, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving 15 Pack, Lemon + Lime
Hydration Everyday Drink Mix - Single Serving 15 Pack, Lemon + Lime
Hydration Everyday Drink Mix - Lemon + Lime, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Lemon + Lime, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Lemon + Lime, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Lemon + Lime, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Lemon + Lime, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving 15 Pack
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving 15 Pack
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving 15 Pack
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving 15 Pack
Hydration Everyday Drink Mix - Tangerine + Orange, Single Serving 15 Pack
Hydration Everyday Drink Mix - Tangerine + Orange, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Tangerine + Orange, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Tangerine + Orange, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Tangerine + Orange, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Tangerine + Orange, Resealable Bag - 30 serving
hydration everyday drink mix
Hydration Everyday Drink Mix - Salted Margarita, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Salted Margarita, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Salted Margarita, Resealable Bag - 30 serving
Hydration Everyday Drink Mix - Salted Margarita, Resealable Bag - 30 serving

hydration everyday drink mix

Skratch Labs Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mi Lemon Lime Single
Skratch Labs Lemon + Lime Hydration Sport Drink Mix Single Serving
Skratch Labs Hydration Sport Drink Mix Lemon + Lime Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Lemon & Lime Front
Skratch Labs Hydration Sport Drink Mix Lemon & Lime Bag Lifestyle
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Lemon + Lime Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Lemon & Lime 1320 Bag
Skratch Labs Hydration Sport Drink Mix Lemon + Lime Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Lemon & Lime 20x Single Multipack
Skratch Labs Hydration Sport Drink Mix Lemon & Lime Multipack Lifestyle
Skratch Labs Hydration Sport Drink Mix Lemon + Lime Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Single
Skratch Labs Strawberry Lemonade Hydration Sport Drink Mix Single Serving
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade 20-Serving Bag
Skratch Labs Strawberry Lemonade Hydration Sport Drink Mix 20-Serving Bag
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade 60 Serving Bag
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Multipack
Skratch Labs Hydration Sport Drink Mix Strawberry Lemonade Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Fruit Punch Single
Skratch Labs Hydration Sport Drink Mix Fruit Punch Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Fruit Punch 440g Bag
Skratch Labs Hydration Sport Drink Mix Fruit Punch 440g Bag Lifestyle
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Fruit Punch Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Fruit Punch 60-serving Front of Bag
Skratch Labs Hydration Sport Drink Mix Fruit Punch Nutrition Facts
Fruit Punch Hydration Sport Drink Mix multipack
Skratch Labs Hydration Sport Drink Mix Fruit Punch Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Orange Single
Skratch Labs Orange Hydration Sport Drink Mix Single Serving
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Orange 440g Bag
Orange Hydration Sport Drink Mix 20 serving bag
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Oranges Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Orange 1320g Bag
Skratch Labs Hydration Sport Drink Mix Oranges Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Orange Multipack
Skratch Labs Hydration Sport Drink Mix Orange Multipack
Skratch Labs Hydration Sport Drink Mix Oranges Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Variety Multipack
Hydration Sport Drink Mix Variety Pack
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Raspberry Limeade Bag
Skratch Labs Hydration Sport Drink Mix Raspberry Limeade Bag Lifestyle
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Raspberry Limeade Nutrition Facts
Skratch Labs Hydration Sport Drink Mix Pineapple Bag
Skratch Labs Hydration Sport Drink Mix Pineapple Bag Lifestyle
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix Pineapple Nutrition Facts
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix
Hydration Sport Drink Mix

Hydration Sport Drink Mix

Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix Lemon + Lime Single
Super High-Carb Sport Drink Mix Lemon + Lime
Super High-Carb Sport Drink Mix Gel
Super High-Carb Sport Drink Mix Lemon + Lime
Super High-Carb Sport Drink Mix 200 Calorie Packet
Super High-Carb Sport Drink Mix Lemon + Lime Nutrition Facts
Super High-Carb Sport Drink Mix Lemon + Lime Bag
Super High-Carb Sport Drink Mix Lemon Lime Back
Super High-Carb Sport Drink Mix Lemon + Lime Gel
Super High-Carb Sport Drink Mix Name Change
Super High-Carb Sport Drink Mix Lemon + Lime
Super High-Carb Sport Drink Mix Infographic - use it when there's no time to chew
Super High-Carb Sport Drink Mix Lemon + Lime
Super High-Carb Sport Drink Mix Lemon + Lime
Super High-Carb Sport Drink Mix Lemon + Lime Nutrition Facts
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Super High-Carb Sport Drink Mix Raspberry Front
Super High-Carb Sport Drink Mix Raspberry Back
Super High-Carb Sport Drink Mix Raspberry Name Change
Super High-Carb Sport Drink Mix Raspberry Lifestyle
Super High-Carb Sport Drink Mix Raspberry - use it when there's no time to chew
Super High-Carb Sport Drink Mix Raspberry
Super High-Carb Sport Drink Mix Raspberry
Super High-Carb Sport Drink Mix Raspberry NFP
Super High-Carb Sport Drink Mix Lemon + Lime 8-Pack
Super High-Carb Sport Drink Mix Lemon + Lime 8-Pack
Super High-Carb Sport Drink Mix Lemon + Lime 8-Pack Lifestyle
Super High-Carb Sport Drink Mix Lemon + Lime Nutrition Facts

Super High-Carb Sport Drink Mix

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