International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing

Table 4 Example foods consumed by athletes^a during single-stage ultra-marathon (35–100 miles, 56–161 km)

Food suggestion/serve^b	Energy (Kcal)	CHO (g)	PRO (g)	FAT (g)	Na⁺ (mg)	CHO	PRO	FAT	Na⁺
Sports drinks (50 g powdered serve)	186	46	0	0	255	✓			✓
Sports drinks (50 g) with added electrolytes (1 tablet)	186	46	0	0	505	✓			✓
Energy gels (40 g)	91	23	0	0	50	✓
Energy gels with 30 mg caffeine (40 g)	90	23	0	0	40	✓
Sports energy bar (55 g)	180	36	2	2	100	✓
Homemade granola bars (30 g) – no added salt	140	18	3	7	0	✓
Homemade oat bars with syrup (90 g) – no added salt	340	45	5	20	250	✓	✓	✓	✓
Dates (30 g)	89	20	1	< 1	0	✓
Bananas (150 g)	135	30	2	< 1	10	✓
Banana chips (30 g)	102	4	< 1	9	100			✓
Boiled potatoes (100 g) – no added salt	173	26	3	6	10	✓
Fruit/malt loaf (2 slices)	129	25	4	1	230	✓
Watermelon slices (1 slice)	45	10	< 1	< 1	100	✓
Spread-based (jam) sandwich – 1 sandwich	218	46	7	1	475	✓	✓		✓
Spread-based (peanut butter) sandwich – 1 sandwich	342	38	12	17	568	✓	✓	✓	✓
Oatcakes (3 portions)	135	17	3	5	300	✓		✓	✓
Meat pastry products (60 g)	189	15	12	5	400		✓	✓	✓
Beef jerky (25 g)	103	3	8	6	520		✓		✓
Chorizo (45 g)	207	1	11	18	1600		✓	✓	✓
Salami sticks (22.5 g)	113	< 1	5	10	900		✓	✓	✓
Sports protein bar (64 g)	238	23	20	11	300	✓	✓	✓	✓
Sports mass gainer bar (120 g)	453	58	30	13	50	✓	✓	✓
MCT energy bar (45 g)	240	11	10	19	105		✓	✓
Macadamia nut butter (1 sachet; 28 g)	215	4	2	22	28			✓
Trail mix (50 g)	224	25	4	11	200	✓		✓
Salted cashew nuts (50 g)	296	9	11	23	200		✓	✓
Cheese bites (42 g / 2 portions)	140	0	10	12	320		✓	✓	✓
Salted potato chips (28 g / 16 chips)	150	15	1	9	150	✓		✓
Green olives, medium (50 g / 15 olives)	75	3	0	6	285			✓	✓

^aExamples taken from a survey of recreational to elite ultra-marathon runners (n = 12). ^bBased on typical serving sizes. MCT medium chain triglycerides, CHO carbohydrate rich foods, PRO protein rich foods, FAT fat rich foods; Na⁺ = foods providing relatively greater amounts of sodium (> 250 mg). Amounts are typical serves, based on commercial brands for example purposes only, and will vary pending ingredients and additives. Athletes should consider individual tolerances and sensitivities. During single-stage races, recommended target ranges are: Energy = ~ 150–400 Kcal·h^− 1; CHO = 30–50 g·h^− 1; PRO = 5–10 g·h^− 1; FAT = 1.1–17.7 g·h^− 1; Fluid intake = 450–750 mL·h^− 1; Sodium = > 575 mg·L^− 1

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