{"id":19926,"date":"2026-06-25T11:01:01","date_gmt":"2026-06-25T09:01:01","guid":{"rendered":"https:\/\/trailrunadvisor.com\/?p=19926"},"modified":"2026-06-08T11:01:10","modified_gmt":"2026-06-08T09:01:10","slug":"how-to-eat-during-an-ultra-marathon","status":"publish","type":"post","link":"https:\/\/trailrunadvisor.com\/pt-pt\/how-to-eat-during-an-ultra-marathon\/","title":{"rendered":"How to Eat During an Ultra Marathon: Smart Fueling for Climbs, Descents and Aid Stations"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"19926\" class=\"elementor elementor-19926\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0134ae5 e-flex e-con-boxed e-con e-parent\" data-id=\"0134ae5\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ecf20ba elementor-widget elementor-widget-image\" data-id=\"ecf20ba\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1402\" height=\"1122\" src=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food.png\" class=\"attachment-full size-full wp-image-19928 not-transparent\" alt=\"how to eat during an ultra marathon\" srcset=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food.png 1402w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food-300x240.png 300w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food-1024x819.png 1024w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food-768x615.png 768w\" sizes=\"(max-width: 1402px) 100vw, 1402px\" data-has-transparency=\"false\" data-dominant-color=\"595449\" style=\"--dominant-color: #595449\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-323388c elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"323388c\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to Eat During an Ultra Marathon: Smart Fueling for Climbs, Descents and Aid Stations<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4329d3c elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"4329d3c\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-2adc81a elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>Junho 25, 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca6e5ae elementor-widget elementor-widget-text-editor\" data-id=\"ca6e5ae\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ultra marathon success isn&#8217;t just about fitness, training or mental toughness. Your nutrition strategy can make the difference between finishing strong and hitting the wall halfway through the race.<\/span><\/p><p><span style=\"font-weight: 400;\">Many runners focus on what to eat during an ultra, but experienced ultrarunners know that when you eat is often just as important as what you eat.<\/span><\/p><p><span style=\"font-weight: 400;\">In mountain ultras, where long climbs and technical descents constantly change the demands on your body, timing your fueling correctly can help maintain energy levels, avoid stomach issues, and keep you moving efficiently for hours.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ddb33f elementor-widget elementor-widget-heading\" data-id=\"9ddb33f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why Timing Matters in Ultra Marathon Nutrition\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4238004 elementor-widget elementor-widget-text-editor\" data-id=\"4238004\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">One of the biggest mistakes runners make is assuming that food becomes energy immediately.<\/span><\/p><p><span style=\"font-weight: 400;\">In reality, carbohydrates typically take around <\/span><b>20 to 30 minutes<\/b><span style=\"font-weight: 400;\"> to be absorbed and reach your bloodstream. This means the gel, sports drink or energy chew you consume now is fueling the effort you&#8217;ll face later.<\/span><\/p><p><span style=\"font-weight: 400;\">Instead of fueling for the terrain you&#8217;re currently running on, you should be fueling for the terrain that&#8217;s coming next.<\/span><\/p><p><span style=\"font-weight: 400;\">The most successful ultrarunners are constantly thinking ahead.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1733f25 elementor-widget elementor-widget-heading\" data-id=\"1733f25\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Fuel Before a Climb - The Most Important Fueling Window\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-120675b elementor-widget elementor-widget-text-editor\" data-id=\"120675b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Climbs are usually the most energy-demanding sections of an ultra marathon. As intensity increases, your body relies heavily on carbohydrates for energy.<\/span><\/p><p><span style=\"font-weight: 400;\">To prepare for a significant ascent:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume quick carbohydrates 10 to 20 minutes before the climb begins.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose easily digestible options such as:<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Energy gels<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Energy chews<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sports drinks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><a href=\"https:\/\/trailrunadvisor.com\/honey-for-trail-running-7-expert-tips-to-boost-energy-endurance-and-recovery-naturally\/\"><span style=\"font-weight: 400;\">Soft energy bars<\/span><\/a><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">These products digest rapidly and help ensure carbohydrates are available when the climb becomes steep and demanding.<\/span><\/p><p><span style=\"font-weight: 400;\">Waiting until you&#8217;re already struggling uphill is often too late.<\/span><\/p><p><span style=\"font-weight: 400;\">A simple rule is: <\/span><b>Fuel before your body asks for it.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dfb8c6d elementor-widget elementor-widget-heading\" data-id=\"dfb8c6d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What to Eat During a Long Climb\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef6a763 elementor-widget elementor-widget-text-editor\" data-id=\"ef6a763\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">As effort increases, blood flow is redirected toward working muscles and away from the digestive system.<\/span><\/p><p><span style=\"font-weight: 400;\">This is why many runners experience:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach discomfort<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty eating<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">During a climb, the goal is maintenance rather than heavy fueling.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a21494 elementor-widget elementor-widget-heading\" data-id=\"1a21494\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Best Practices for Climbing\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26d6411 elementor-widget elementor-widget-text-editor\" data-id=\"26d6411\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take small, regular sips of fluid.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid consuming large amounts of food at once.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use easily digestible carbohydrates.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On long hiking sections, small bites of food can still work well.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Remember that forcing food during a steep climb often causes more problems than it solves.<\/span><\/p><p><span style=\"font-weight: 400;\">Keep intake simple, controlled and consistent.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-770e1c7 elementor-widget elementor-widget-heading\" data-id=\"770e1c7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Best Time to Refuel: After the Climb\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fc9b29 elementor-widget elementor-widget-text-editor\" data-id=\"0fc9b29\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Many runners overlook one of the easiest opportunities to refuel properly.<\/span><\/p><p><span style=\"font-weight: 400;\">Once the climb is completed:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart rate typically decreases.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestion improves.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body becomes more receptive to food.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">This is the ideal moment to replace the carbohydrates burned during the ascent.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9afcaa9 elementor-widget elementor-widget-heading\" data-id=\"9afcaa9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Great Foods to Eat After a Climb\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec6e074 elementor-widget elementor-widget-text-editor\" data-id=\"ec6e074\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">At aid stations or while running smoother terrain, consider:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice-based foods<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wraps<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy bars<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sports drinks<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">This is also an excellent opportunity to begin rehydrating before dehydration becomes a problem.<\/span><\/p><p><span style=\"font-weight: 400;\">Think of post-climb fueling as preparation for the next challenge rather than recovery from the previous one.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb2396a elementor-widget elementor-widget-heading\" data-id=\"eb2396a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Should You Eat on Downhill Sections?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf66004 elementor-widget elementor-widget-text-editor\" data-id=\"cf66004\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The answer depends on the type of descent.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b77c5cd elementor-widget elementor-widget-heading\" data-id=\"b77c5cd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Smooth Downhill Trails<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0acc8b elementor-widget elementor-widget-text-editor\" data-id=\"b0acc8b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Smooth descents are often ideal for fueling because:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy expenditure decreases.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestion improves.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can eat without significantly affecting pace.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Many experienced ultrarunners use these sections to maintain a steady flow of calories.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d7da7e elementor-widget elementor-widget-heading\" data-id=\"8d7da7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Technical Descents\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c71fcab elementor-widget elementor-widget-text-editor\" data-id=\"c71fcab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Technical downhill sections require concentration and balance.<\/span><\/p><p><span style=\"font-weight: 400;\">When navigating rocks, roots or steep terrain:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize footing.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on safety.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid complicated eating strategies.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Missing a step can cost far more time than delaying a gel by a few minutes.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a414512 elementor-widget elementor-widget-heading\" data-id=\"a414512\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Use Aid Stations Efficiently\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8bbc67e elementor-widget elementor-widget-text-editor\" data-id=\"8bbc67e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Aid stations are valuable opportunities to reset your fueling strategy.<\/span><\/p><p><span style=\"font-weight: 400;\">The most effective runners don&#8217;t simply eat whatever looks appealing. Instead, they arrive with a plan.<\/span><\/p><p><span style=\"font-weight: 400;\">At aid stations:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refill fluids.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Restock carbohydrates.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat foods that have worked during training.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid experimenting with unfamiliar options.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think about the next section of the course.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Before leaving, ask yourself: <\/span><b>&#8220;Am I fueled for the next climb?&#8221;<\/b><\/p><p><span style=\"font-weight: 400;\">Not: <\/span><b>&#8220;Am I hungry right now?&#8221;<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f522a54 elementor-widget elementor-widget-heading\" data-id=\"f522a54\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Biggest Ultra Marathon Nutrition Mistake\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e65d645 elementor-widget elementor-widget-text-editor\" data-id=\"e65d645\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The most common fueling error is waiting until symptoms appear.<\/span><\/p><p><span style=\"font-weight: 400;\">By the time you feel:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hungry<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weak<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Empty<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizzy<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low on energy<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">you are already behind.<\/span><\/p><p><span style=\"font-weight: 400;\">Energy deficits are much easier to prevent than to fix.<\/span><\/p><p><span style=\"font-weight: 400;\">Many runners discover that a fueling mistake made early in the race doesn&#8217;t affect them immediately. Instead, the consequences appear hours later when fatigue suddenly becomes overwhelming.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f801b46 elementor-widget elementor-widget-heading\" data-id=\"f801b46\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ultra Running Nutrition Is Continuous Energy Management\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c46fa6f elementor-widget elementor-widget-text-editor\" data-id=\"c46fa6f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">One of the biggest mindset shifts in ultra running is understanding that fueling isn&#8217;t a response to hunger.<\/span><\/p><p><span style=\"font-weight: 400;\">It&#8217;s a proactive strategy.<\/span><\/p><p><span style=\"font-weight: 400;\">Successful ultrarunners constantly work to stay ahead of depletion by:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating regularly.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking consistently.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fueling before major efforts.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking advantage of easier terrain to refuel.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitoring energy levels throughout the race.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">The goal is simple: <\/span><b>Never let the tank get empty.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-917c5ad elementor-widget elementor-widget-heading\" data-id=\"917c5ad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key Takeaways\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-153fc9c elementor-widget elementor-widget-text-editor\" data-id=\"153fc9c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fuel for the terrain ahead, not the terrain you&#8217;re currently on.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat quick carbohydrates 10\u201320 minutes before major climbs.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep fueling simple during steep uphill efforts.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use post-climb sections to properly refuel and rehydrate.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smooth descents are often excellent opportunities to eat.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t wait until you&#8217;re hungry to fuel.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistent nutrition is one of the most important skills in ultra marathon racing.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Mastering your fueling strategy can transform <a href=\"https:\/\/trailrunadvisor.com\/account\/\">your ultra marathon experience<\/a>, helping you maintain energy, avoid stomach issues and perform consistently from the start line to the finish line.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5dec6bf elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-author-box\" data-id=\"5dec6bf\" data-element_type=\"widget\" data-widget_type=\"author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/trailrunadvisor.com\/gareth\/\" target=\"_blank\" class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/cropped-Gareth-300x300.jpg\" alt=\"Picture of Gareth\" loading=\"lazy\">\n\t\t\t\t<\/a>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/trailrunadvisor.com\/gareth\/\" target=\"_blank\">\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tGareth\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Ultra marathon success isn&#8217;t just about fitness, training or mental toughness. Your nutrition strategy can make the difference between finishing strong and hitting the wall halfway through the race. Many runners focus on what to eat during an ultra, but experienced ultrarunners know that when you eat is often just as important as what you [&hellip;]<\/p>\n","protected":false},"author":96,"featured_media":19928,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"category":[139],"tag":[],"class_list":["post-19926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","categories-news"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Eat During an Ultra Marathon: Smart Fueling<\/title>\n<meta name=\"description\" content=\"Learn how to fuel during an ultra marathon. Discover when to eat before climbs, how to refuel after ascents, use aid stations effectively, and avoid common nutrition mistakes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trailrunadvisor.com\/pt-pt\/races\/transylvania-100\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Eat During an Ultra Marathon: Smart Fueling\" \/>\n<meta property=\"og:description\" content=\"Learn how to fuel during an ultra marathon. 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Discover when to eat before climbs, how to refuel after ascents, use aid stations effectively, and avoid common nutrition mistakes.","og_url":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/","og_site_name":"Trail Run Advisor","article_publisher":"https:\/\/www.facebook.com\/profile.php?id=61554747731790&mibextid=9R9pXO","article_published_time":"2026-06-25T09:01:01+00:00","og_image":[{"width":1024,"height":819,"url":"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food-1024x819.png","type":"image\/png"}],"author":"Gareth","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Gareth","Tempo estimado de leitura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/#article","isPartOf":{"@id":"https:\/\/trailrunadvisor.com\/pt-pt\/how-to-eat-during-an-ultra-marathon\/"},"author":{"name":"Gareth","@id":"https:\/\/trailrunadvisor.com\/pt-pt\/#\/schema\/person\/c6ea0beff3600eb87bb058b8ebf182ad"},"headline":"How to Eat During an Ultra Marathon: Smart Fueling for Climbs, Descents and Aid Stations","datePublished":"2026-06-25T09:01:01+00:00","mainEntityOfPage":{"@id":"https:\/\/trailrunadvisor.com\/pt-pt\/how-to-eat-during-an-ultra-marathon\/"},"wordCount":907,"publisher":{"@id":"https:\/\/trailrunadvisor.com\/pt-pt\/#organization"},"image":{"@id":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/#primaryimage"},"thumbnailUrl":"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food.png","inLanguage":"pt-PT"},{"@type":"WebPage","@id":"https:\/\/trailrunadvisor.com\/pt-pt\/how-to-eat-during-an-ultra-marathon\/","url":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/","name":"How to Eat During an Ultra Marathon: Smart Fueling","isPartOf":{"@id":"https:\/\/trailrunadvisor.com\/pt-pt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/#primaryimage"},"image":{"@id":"https:\/\/trailrunadvisor.com\/races\/transylvania-100\/#primaryimage"},"thumbnailUrl":"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2026\/06\/Food.png","datePublished":"2026-06-25T09:01:01+00:00","description":"Learn how to fuel during an ultra marathon. 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