Fast Talk
329: Nutrition Approaches for Ultra-Endurance Events
Jul 25, 2024
Stephanie Howe, athlete, coach, and nutritionist, shares insights on nutrition strategies for ultra-endurance events including the importance of personalized fueling plans, glucose intake during movement, and the need for science-based research in optimizing performance. The discussion covers fasting effects, carbohydrate intake, training the gut for high carb consumption, and challenges faced by endurance athletes following plant-based diets. Howe also explores intuitive eating, mindful food consumption, and collaborating with professionals for personalized nutrition strategies.
01:10:55
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Quick takeaways
- Fueling with 60 to 90g carbs per hour, a mix of glucose and fructose, is crucial for endurance athletes.
- Training the gut by gradually increasing food intake helps find the optimal balance for ultra-endurance events.
Deep dives
Understanding Nutrition Requirements for Ultra Events
When preparing for ultra events, it is crucial to understand the specific nutrition requirements involved. Research suggests that fueling with 60 to 90 grams of carbohydrates per hour, ideally in a mix of glucose and fructose, is key for endurance athletes. Simple sugars are recommended for quick absorption. Training the gut is essential, starting with lower amounts and gradually increasing intake to find the optimal balance.
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