What nutrients do long-distance runners need?

Long-distance running, especially ultra-marathons, demands more than just stamina. Proper nutrition is crucial for optimizing performance and maintaining health. Here’s a detailed breakdown of essential nutrients and strategies for training and racing.

Blog Post

494 10

What nutrients do long-distance runners need?

Training nutrition recommendations

Nutrition recommendation

Ultra-marathon runners should focus on a well-balanced diet that aligns with their training needs. Establishing and maintaining effective nutrition strategies early on helps the body adapt and efficiently use fat for energy. For optimal endurance training, aim for a dietary breakdown of:

60% Carbohydrates
15% Protein
25% Fat

Your total calories depend on your activity level and build, but this can help as a good guidance.

Caloric requirements for long-distance runners during training

Training hydration strategies

Hydration strategies

Proper hydration is vital for performance and health. Focus on

Post-Exercise Hydration
Replace fluids lost during training by weighing yourself before and after exercise. Drink 1.5 times the fluid lost, including at least 500 mg of sodium per liter, to rehydrate effectively.
Day-to-Day Fluid Intake
Hydration needs vary, but listening to your body's thirst signals is generally effective. Avoid overhydration, which can lead to dilutional hyponatremia. During the day hydrating based on thirst signal suffices.

Effective long-term strategies to boost race performance

Hydration strategies

Ultra-marathon runners should focus on a well-balanced diet that aligns with their training needs. Establishing and maintaining effective nutrition strategies early on helps the body adapt and efficiently use fat for energy. For optimal endurance training, aim for the following breakdown of your total daily calories:

Gut-Training
Research supports gut-training to reduce gastrointestinal distress during races.
Micronutrients
Daily intake of 600 mg of vitamin C for 14 days post-race can reduce the risk of upper-respiratory-tract infections. Antioxidants (300 mg of vitamin E and 1000 mg of vitamin C) taken 7 weeks before a race can reduce oxidative stress.

Gut-training and micronutrients focus are good long term strategies to boost race performance

Racing nutrition recommendations

Pre-race

Consume 10 grams of carbohydrates per kilogram of body weight daily for two days before the race. On race day, eat a familiar, easy-to-digest meal high in low-glycemic index carbs.

Better Oxygen Delivery

Half-Marathon recovery guildelines

Runners should aim to consume 150-400 calories per hour. The specific needs depend on several factors such as race duration, individual tolerance, and environmental conditions. For races up to 50 miles, consume 150-300 calories per hour. For longer races, aim for 200-400 calories per hour. Higher calorie and carbohydrate intake is crucial for longer races to maintain performance.

Carbohydrates: Aim for 30-50 grams per hour.
Protein: 5-10 grams per hour.

We recommend Intermediate Protein Feeding: 15-30 grams every three hours supports muscle synthesis.

Fluids: 450-750 milliliters per hour, or about 150-250 milliliters every 20 minutes.
Electrolytes: Ensure adequate sodium intake, especially in hot conditions. Aim for 500-700 mg of sodium per liter of fluid.

Nutrition strategy for long-distance runners during a race

Effective short-term strategies to boost race performance

Hydration strategies

Caffeine
To minimize side effects, avoid frequent high doses of caffeine. For ultra-marathons, 50 mg per hour is likely safe and helpful, especially during night runs when sleep cycles are disrupted. Consider personal caffeine sensitivity and practice your strategy. Caffeine i s most effective in the later stages of endurance events, so save intake for the final parts of the race.
BCAAs
Amino acid supplements can reduce central fatigue and improve endurance during ultra-marathons. Long exercise sessions increase brain serotonin, causing tiredness and lack of motivation. Tryptophan, a serotonin precursor, competes with branched-chain amino acids (BCAAs) to enter the brain, and its levels rise during prolonged exercise. Increasing BCAA levels can decrease serotonin production and central fatigue. For example, athletes who took BCAAs felt less tired during long bike rides with low energy stores. Trained cyclists exercising in heat could sustain activity 12% longer with BCAA supplements. BCAA ingestion maintains or reduces the free tryptophan/BCAA plasma concentration ratio, preventing a rise in brain serotonin levels.

Effective short-term strategies to boost long-distance race performance

Conclusion

Balancing carbohydrates, proteins, and fluids is key to optimizing training and race performance. Proper nutrition and hydration strategies support endurance, recovery, and overall health.

Subscribe to our newsletter

References

Expandable References List

Baar, K., & McGee, S. (2008). Optimizing training adaptations by manipulating glycogen. European Journal of Sport Science, 8(2), 97–106. https://doi.org/10.1080/17461390801919094
Gleeson, M., Blannin, A. K., Walsh, N. P., Bishop, N. C., & Clark, A. M. (1998). Effect of low- and high-carbohydrate diets on the plasma glutamine and circulating leukocyte responses to exercise. International journal of sport nutrition, 8(1), 49–59. https://doi.org/10.1123/ijsn.8.1.49
Friedman, J. E., & Lemon, P. W. (1989). Effect of chronic endurance exercise on retention of dietary protein. International journal of sports medicine, 10(2), 118–123. https://doi.org/10.1055/s-2007-1024886
Perrier, E., Vergne, S., Klein, A., Poupin, M., Rondeau, P., Le Bellego, L., Armstrong, L. E., Lang, F., Stookey, J., & Tack, I. (2013). Hydration biomarkers in free-living adults with different levels of habitual fluid consumption. The British journal of nutrition, 109(9), 1678–1687. https://doi.org/10.1017/S0007114512003601
Hew-Butler, T., Loi, V., Pani, A., & Rosner, M. H. (2017). Exercise-Associated Hyponatremia: 2017 Update. Frontiers in medicine, 4, 21. https://doi.org/10.3389/fmed.2017.00021
Sawka, M. N., & Coyle, E. F. (1999). Influence of body water and blood volume on thermoregulation and exercise performance in the heat. Exercise and sport sciences reviews, 27, 167–218.
Hancock, P. A., & Vasmatzidis, I. (2003). Effects of heat stress on cognitive performance: the current state of knowledge. International journal of hyperthermia, 19(3), 355–372. https://doi.org/10.1080/0265673021000054630
Gleeson, M., & Bishop, N. C. (2000). Special feature for the Olympics: effects of exercise on the immune system: modification of immune responses to exercise by carbohydrate, glutamine and anti-oxidant supplements. Immunology and cell biology, 78(5), 554–561. https://doi.org/10.1111/j.1440-1711.2000.t01-6-.x
Williamson E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med. 2016;5:13–016.
Kruseman, M., Bucher, S., Bovard, M., Kayser, B., & Bovier, P. A. (2005). Nutrient intake and performance during a mountain marathon: an observational study. European journal of applied physiology, 94(1-2), 151–157. https://doi.org/10.1007/s00421-004-1234-y
Stuempfle, K. J., Hoffman, M. D., Weschler, L. B., Rogers, I. R., & Hew-Butler, T. (2011). Race diet of finishers and non-finishers in a 100 mile (161 km) mountain footrace. Journal of the American College of Nutrition, 30(6), 529–535. https://doi.org/10.1080/07315724.2011.10719999
Costa, R. J. S., Knechtle, B., Tarnopolsky, M., & Hoffman, M. D. (2019). Nutrition for Ultramarathon Running: Trail, Track, and Road. International journal of sport nutrition and exercise metabolism, 29(2), 130–140. https://doi.org/10.1123/ijsnem.2018-0255
Kimber, N. E., Ross, J. J., Mason, S. L., & Speedy, D. B. (2002). Energy balance during an ironman triathlon in male and female triathletes. International journal of sport nutrition and exercise metabolism, 12(1), 47–62. https://doi.org/10.1123/ijsnem.12.1.47
Shirreffs, S. M., Merson, S. J., Fraser, S. M., & Archer, D. T. (2004). The effects of fluid restriction on hydration status and subjective feelings in man. The British journal of nutrition, 91(6), 951–958. https://doi.org/10.1079/BJN20041149
Shirreffs, S. M., Taylor, A. J., Leiper, J. B., & Maughan, R. J. (1996). Post-exercise rehydration in man: effects of volume consumed and drink sodium content. Medicine and science in sports and exercise, 28(10), 1260–1271. https://doi.org/10.1097/00005768-199610000-00009
Mitchell, J. B., Grandjean, P. W., Pizza, F. X., Starling, R. D., & Holtz, R. W. (1994). The effect of volume ingested on rehydration and gastric emptying following exercise-induced dehydration. Medicine and science in sports and exercise, 26(9), 1135–1143.
Sawka, M. N., Cheuvront, S. N., & Carter, R., 3rd (2005). Human water needs. Nutrition reviews, 63(6 Pt 2), S30–S39. https://doi.org/10.1111/j.1753-4887.2005.tb00152.x
Cheuvront, S. N., & Kenefick, R. W. (2014). Dehydration: physiology, assessment, and performance effects. Comprehensive Physiology, 4(1), 257–285. https://doi.org/10.1002/cphy.c130017
Fudge, B. W., Easton, C., Kingsmore, D., Kiplamai, F. K., Onywera, V. O., Westerterp, K. R., Kayser, B., Noakes, T. D., & Pitsiladis, Y. P. (2008). Elite Kenyan endurance runners are hydrated day-to-day with ad libitum fluid intake. Medicine and science in sports and exercise, 40(6), 1171–1179. https://doi.org/10.1249/MSS.0b013e318169cdda
Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., Maughan, R. J., Miller, K. C., Montain, S. J., Rehrer, N. J., Roberts, W. O., Rogers, I. R., Siegel, A. J., Stuempfle, K. J., Winger, J. M., & Verbalis, J. G. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical journal of sport medicine, 25(4), 303–320. https://doi.org/10.1097/JSM.0000000000000221
Glace, B. W., Murphy, C. A., & McHugh, M. P. (2002). Food intake and electrolyte status of ultramarathoners competing in extreme heat. Journal of the American College of Nutrition, 21(6), 553–559. https://doi.org/10.1080/07315724.2002.10719254
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
Burke, L. M., Hawley, J. A., Jeukendrup, A., Morton, J. P., Stellingwerff, T., & Maughan, R. J. (2018). Toward a Common Understanding of Diet-Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport. International journal of sport nutrition and exercise metabolism, 28(5), 451–463. https://doi.org/10.1123/ijsnem.2018-0289
Costill, D. L., & Saltin, B. (1974). Factors limiting gastric emptying during rest and exercise. Journal of applied physiology, 37(5), 679–683. https://doi.org/10.1152/jappl.1974.37.5.679
Eden, B. D., & Abernethy, P. J. (1994). Nutritional intake during an ultraendurance running race. International journal of sport nutrition, 4(2), 166–174. https://doi.org/10.1123/ijsn.4.2.166
Martinez, S., Aguilo, A., Rodas, L., Lozano, L., Moreno, C., & Tauler, P. (2018). Energy, macronutrient and water intake during a mountain ultramarathon event: The influence of distance. Journal of sports sciences, 36(3), 333–339. https://doi.org/10.1080/02640414.2017.1306092
Stellingwerff T. (2016). Competition Nutrition Practices of Elite Ultramarathon Runners. International journal of sport nutrition and exercise metabolism, 26(1), 93–99. https://doi.org/10.1123/ijsnem.2015-0030
Jeukendrup A. E. (2017). Training the Gut for Athletes. Sports medicine, 47(Suppl 1), 101–110. https://doi.org/10.1007/s40279-017-0690-6
Costa, R. J., Gill, S. K., Hankey, J., Wright, A., & Marczak, S. (2014). Perturbed energy balance and hydration status in ultra-endurance runners during a 24 h ultra-marathon. The British journal of nutrition, 112(3), 428–437. https://doi.org/10.1017/S0007114514000907
Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., Jeacocke, N. A., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319–2331. https://doi.org/10.1113/jphysiol.2012.244897
Meeusen, R., & Watson, P. (2007). Amino acids and the brain: do they play a role in "central fatigue"? International journal of sport nutrition and exercise metabolism, 17 Suppl, S37–S46. https://doi.org/10.1123/ijsnem.17.s1.s37
Newsholme, E. A., & Blomstrand, E. (2006). Branched-chain amino acids and central fatigue. The Journal of nutrition, 136(1 Suppl), 274S–6S. https://doi.org/10.1093/jn/136.1.274S
Meeusen, R., Watson, P., Hasegawa, H., Roelands, B., & Piacentini, M. F. (2006). Central fatigue: the serotonin hypothesis and beyond. Sports medicine, 36(10), 881–909. https://doi.org/10.2165/00007256-200636100-00006
Blomstrand, E., Hassmén, P., Ek, S., Ekblom, B., & Newsholme, E. A. (1997). Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta physiologica Scandinavica, 159(1), 41–49. https://doi.org/10.1046/j.1365-201X.1997.547327000.x
Mittleman, K. D., Ricci, M. R., & Bailey, S. P. (1998). Branched-chain amino acids prolong exercise during heat stress in men and women. Medicine and science in sports and exercise, 30(1), 83–91. https://doi.org/10.1097/00005768-199801000-00012
Siegel A. J. (2015). Fatal water intoxication and cardiac arrest in runners during marathons: prevention and treatment based on validated clinical paradigms. The American journal of medicine, 128(10), 1070–1075. https://doi.org/10.1016/j.amjmed.2015.03.031
Kreider R. B. (1991). Physiological considerations of ultraendurance performance. International journal of sport nutrition, 1(1), 3–27. https://doi.org/10.1123/ijsn.1.1.3
Kenefick R. W. (2018). Drinking Strategies: Planned Drinking Versus Drinking to Thirst. Sports medicine, 48(Suppl 1), 31–37. https://doi.org/10.1007/s40279-017-0844-6
Applegate E. A. (1991). Nutritional considerations for ultraendurance performance. International journal of sport nutrition, 1(2), 118–126. https://doi.org/10.1123/ijsn.1.2.118
Cox, G. R., Desbrow, B., Montgomery, P. G., Anderson, M. E., Bruce, C. R., Macrides, T. A., Martin, D. T., Moquin, A., Roberts, A., Hawley, J. A., & Burke, L. M. (2002). Effect of different protocols of caffeine intake on metabolism and endurance performance. Journal of applied physiology, 93(3), 990–999. https://doi.org/10.1152/japplphysiol.00249.2002
Peters, E. M., Goetzsche, J. M., Grobbelaar, B., & Noakes, T. D. (1993). Vitamin C supplementation reduces the incidence of postrace symptoms of upper-respiratory-tract infection in ultramarathon runners. The American journal of clinical nutrition, 57(2), 170–174. https://doi.org/10.1093/ajcn/57.2.170
Mastaloudis, A., Morrow, J. D., Hopkins, D. W., Devaraj, S., & Traber, M. G. (2004). Antioxidant supplementation prevents exercise-induced lipid peroxidation, but not inflammation, in ultramarathon runners. Free radical biology & medicine, 36(10), 1329–1341. https://doi.org/10.1016/j.freeradbiomed.2004.02.069