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

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

Food suggestion/servebEnergy (Kcal)CHO (g)PRO (g)FAT (g)Na+ (mg)CHOPROFATNa+
Sports drinks (50 g powdered serve)1864600255  
Sports drinks (50 g) with added electrolytes (1 tablet)1864600505  
Energy gels (40 g)91230050   
Energy gels with 30 mg caffeine (40 g)90230040   
Sports energy bar (55 g)1803622100   
Homemade granola bars (30 g) – no added salt14018370   
Homemade oat bars with syrup (90 g) – no added salt34045520250
Dates (30 g)89201< 10   
Bananas (150 g)135302< 110   
Banana chips (30 g)1024< 19100   
Boiled potatoes (100 g) – no added salt173263610   
Fruit/malt loaf (2 slices)1292541230   
Watermelon slices (1 slice)4510< 1< 1100   
Spread-based (jam) sandwich – 1 sandwich2184671475 
Spread-based (peanut butter) sandwich – 1 sandwich342381217568
Oatcakes (3 portions)1351735300 
Meat pastry products (60 g)18915125400 
Beef jerky (25 g)103386520  
Chorizo (45 g)207111181600 
Salami sticks (22.5 g)113< 1510900 
Sports protein bar (64 g)238232011300
Sports mass gainer bar (120 g)45358301350 
MCT energy bar (45 g)240111019105  
Macadamia nut butter (1 sachet; 28 g)215422228   
Trail mix (50 g)22425411200  
Salted cashew nuts (50 g)29691123200  
Cheese bites (42 g / 2 portions)14001012320 
Salted potato chips (28 g / 16 chips)1501519150  
Green olives, medium (50 g / 15 olives)75306285  
  1. 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