Everyday Ultra

Nutrition for Ultrarunners: The Science, Myths, and Strategies That Actually Work with Claire Shorenstein

Nov 25, 2025
Guest
Claire Shorenstein
In this engaging discussion, Claire Shorenstein, a Board-certified sports dietitian and endurance athlete, unveils the science behind ultrarunning nutrition. She tackles common GI issues and their triggers, offering strategies to prevent them. Claire demystifies sodium’s role, emphasizing personalized hydration plans. She debates high-carb fueling trends and stresses the importance of daily nutrition. With practical tips for busy athletes, she highlights the need for meal prep and compassionate planning. Tune in for actionable insights that can elevate any ultrarunner's performance!
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INSIGHT

Ultrarunning Changes Nutrition Rules

  • Ultra running adds unique factors like terrain, duration, and heat that change nutrition needs compared to shorter events.
  • You must plan for real food, hydration, and electrolyte strategies when outings exceed a few hours.
ADVICE

Diagnose GI Timing And Location First

  • If you have frequent GI issues, first ask when and where they happen and whether symptoms are upper or lower GI.
  • Use that info to narrow causes like hydration, heat, foods, or new products before running complex tests.
INSIGHT

Heat Diverts Blood And Upsets The Gut

  • Heat and dehydration worsen gut problems by reducing blood flow and slowing gastric emptying.
  • That increases gut permeability and raises risk of nausea, vomiting, and malabsorption during long efforts.
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