Training for an ultra-marathon -- a long-distance running event that can stretch as far as 135 miles -- involves more than just workouts. You need to pay keen attention to your diet, especially your carbohydrate consumption, to avoid running out of energy during the race. You'll also need to maintain a healthful diet while training.
Diet Basics
As an ultra-marathon runner, you should eat between 30 and 45 calories each day for every 2.2 lb. you weigh, according to a web page on Loyola University's website. For example, if you weigh 150 lb., you'll need to eat between 2,045 and 3,068 calories daily to support your training regimen. If you eat too little, you risk losing weight, which can affect your ultra-marathon training and performance.
Training Diet
While you're training for your ultra-marathon, stick with a diet made up of 65 percent carbohydrates, 25 percent protein and 10 percent fat, according to the Loyola University website. To provide your ultra-marathon carbohydrate fuel, stick with mainly complex carbohydrates such as whole-grain products, although you also can eat simple sugar carbs such as fruit to provide yourself with a quick energy boost. Consume mainly lean protein sources, such as fish or tofu, and avoid saturated fat.
Ultra-Marathon Pre-Event Diet
As the day of your ultra-marathon approaches, you'll need to load up on carbohydrates so your body will have the fuel it needs. Athletes running in ultra-marathons and other endurance events should consume about 70 percent of their calories from healthful carbohydrate sources in the two to three days leading up to the event, according to an article titled "Nutrition for the Athlete" on Colorado State University's website. Avoid highly processed carbs that contain little fiber such as cake and cookies made from refined flour because they'll provide less effective fuel for your body than minimally processed carbohydrate foods such as whole grains, beans, fruit and vegetables.
During the Event Diet
While you're running your ultra-marathon, you'll likely need to boost your body's tanks with some additional fuel in the form of carbohydrates. According to the Colorado State University website, your best bet is to consume a water-based solution made up of 6 percent to 8 percent glucose, or sugar. You also will need salt, so if you make your own sports drink, add a little salt to it along with the sugar.
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