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 - Tangerine + Orange, Resealable Bag - 30 serving

hydration everyday drink mix

Skratch Labs Hydration Sport Drink Mix
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving, Lemon + Lime
Hydration Sport Drink Mix - Single Serving, Lemon + Lime
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix -  Resealable Bag - 20 serving, Lemon + Lime
Hydration Sport Drink Mix -  Resealable Bag - 20 serving, Lemon + Lime
Hydration Sport Drink Mix
Hydration Sport Drink Mix -  Resealable Bag - 20 serving, Lemon + Lime
Hydration Sport Drink Mix -  Resealable Bag - 20 serving, Lemon + Lime
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix -  Resealable Bag - 60 serving, Lemon + Lime
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving 20 Pack, Lemon + Lime
Hydration Sport Drink Mix - Single Serving 20 Pack, Lemon + Lime
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving, Strawberry Lemonade
Hydration Sport Drink Mix - Single Serving, Strawberry Lemonade
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Strawberry Lemonade
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Strawberry Lemonade
Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Strawberry Lemonade
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Strawberry Lemonade
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 60 serving, Strawberry Lemonade
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving 20 Pack, Strawberry Lemonade
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving, Fruit Punch
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Fruit Punch
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Fruit Punch
Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Fruit Punch
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Fruit Punch
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 60 serving, Fruit Punch
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving 20 Pack, Fruit Punch
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving, Orange
Hydration Sport Drink Mix - Single Serving, Orange
Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Orange
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Orange
Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Orange
Hydration Sport Drink Mix - Resealable Bag - 20 serving, Orange
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Resealable Bag - 60 serving, Orange
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix - Single Serving 20 Pack, Orange
Hydration Sport Drink Mix - Single Serving 20 Pack, Orange
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix, Single Serving 20 Pack, Variety
Hydration Sport Drink Mix, Single Serving 20 Pack, Variety
Hydration Sport Drink Mix, Single Serving 20 Pack, Variety
Hydration Sport Drink Mix, Single Serving 20 Pack, Variety
Hydration Sport Drink Mix, Resealable Bag - 20 serving,  Raspberry Limeade (50mg Caffeine)
Hydration Sport Drink Mix, Resealable Bag - 20 serving,  Raspberry Limeade (50mg Caffeine)
Hydration Sport Drink Mix
Hydration Sport Drink Mix, Resealable Bag - 20 serving,  Raspberry Limeade (50mg Caffeine)
Hydration Sport Drink Mix, Resealable Bag - 20 serving,  Raspberry Limeade (50mg Caffeine)
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Pineapple
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Pineapple
Hydration Sport Drink Mix
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Pineapple
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Pineapple
Skratch Labs Hydration Sport Drink Mix
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider
Hydration Sport Drink Mix, Resealable Bag - 20 serving, Apple Cider

Hydration Sport Drink Mix

Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - 200-Calorie Packet, Lemon + Lime
Super High-Carb Sport Drink Mix - 200-Calorie Packet, Lemon + Lime
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - 200-Calorie Packet, Lemon + Lime
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Lemon + Lime
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Lemon + Lime
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Lemon + Lime
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Lemon + Lime
Super High-Carb Sport Drink Mix
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Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Raspberry
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Raspberry
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - Resealable Bag (3200 Calorie Bag), Raspberry
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - 8-Pack (200-Calorie Packets), Lemon + Lime
Super High-Carb Sport Drink Mix
Super High-Carb Sport Drink Mix - 8-Pack (200-Calorie Packets), Lemon + Lime
Super High-Carb Sport Drink Mix - 8-Pack (200-Calorie Packets), Lemon + Lime

Super High-Carb Sport Drink Mix

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