Most Ultrarunners Aren't Eating Enough

Ultrarunning nutrition hinges primarily on meeting total caloric demands rather than focusing on specific supplements or macronutrient timing. According to the International Society of Sports Nutrition (ISSN), athletes frequently under-eat on high-volume training days, leading to chronic glycogen depletion and impaired recovery. A balanced diet of 60% carbohydrates remains the gold standard for performance, as ketogenic approaches often result in fatigue, GI distress, and micronutrient deficiencies. Effective preparation requires "training the gut" by consuming 10–30% more carbohydrates during long runs than planned for race day to build gastrointestinal tolerance. Additionally, the "WUT" framework—monitoring weight, urine, and thirst—provides a simple, evidence-based method for managing daily hydration. Prioritizing these fundamental nutritional pillars over social media trends ensures athletes maintain the energy levels necessary for both consistent training and successful race finishes.