Nutrition for ultras: caffeine, bicarb, before, during (including aid stations), after

This is going to be my continuously updated compilation of notes on the best practises for fueling long-distance running. It is for my own personal benefit as I research, however, perhaps someone else will find it useful. Enjoy!

Caffeine

  • It’s arguable how much caffeine you need before an event of 0 to 3-4 hours if you’re well rested. The body should be fired up already. However, it can also lead to up to a 3% improvement for some in shorter events.

  • If you are taking it, consider 3-6mg per kg (250-500mg) as discussed here. Take caffeine ~60 minutes before an event. Note: 200mg is in 18g of coffee beans.

  • Caffeine does not benefit explosive events (e.g. 100m sprint).

  • Taking caffeine on long-duration (4 hours plus) events shows noticeable gains.

  • Pace caffeine intake: it has a 6 hour half-life. I.e. if you take caffeine before a marathon, no need to take more half way through. This is from Evan Lynch’s podcast above.

    • Some groups are proposing that you take it more regularly, e.g. start with a caffeine gel 2-3 miles into run. See ‘some work all play’ below.

Supplements

  • Creatine: 3g-5g / day

  • Protein: 80g/day

  • L-carnatine: 2g / day over 6 months. Legal supplementation with decent gain.


Painkillers

DO NOT take antiflammatories before an effort due to the strain on kidneys.

Paracetamol: 1-1.5g of caffeine before a race will last for four hours. In Europe, Panadol Extra contains 65mg of caffeine also - keep in mind if using alongside a gel before the event and the 250-500mg recommendation above for caffeine.

Be careful with medications, including Paracetamol - it is processed by the liver and your body is already under stress while running. Reference: https://www.racingtheplanet.com/painkillers-used-during-ultramarathons

Pre-race fueling

Night before

  • High carbs with simple foods (e.g. pasta with some olive oil and tomatoes)


Bicarb

Best (as of early 2025) is Maurten’s product

  • Have meal 2.5 - 3.5 hours in advance

  • Have bicarb 1hr 30 min - 1hr 50 min in advance

  • Event effect for 4.5 hours.

(Pro tip: as Maurten charges the same amount for any quantity, purchase the amount for the heaviest individual but then cut the quantities down to match their recommended dosage for your weight).


Cheaper alternative is Bicarrb - mix with some gels to make it easier to go down.


Food - Full Marathon (26.2 miles)

  • Pre-Race: 2–4g carbs/kg (rice, bagel, energy bar). Source: Run.nrg, Instagram.

  • See RosnerPerformance to the right…











Aid station Strategies

Excellent insights into getting nutrition right on ultramarathons.

Start thinking 1/2 a kilometre before the aid station on what you need.

Think when you’re feeling good of what you need to do. (note as example from myself: my stomach went off after 12 hours of the UTMB Nice 2024 event: I troubleshooted a solution to move away from gels however, didn’t troubleshoot that it wouldn’t give me enough carbs leading to a major bonk at the race. Plan!

Race Nutrition

Aim to hit 60-90 grams per hour of carbs. If high intensity, push this higher - over 100grams.

Gels

  • SIS Beta Fuels 40g

  • Maurtens 20g or 40g

Real Food

  • From this post:

    • 'Pasta with salt or peanut sauce

    • chicken and rice burrito

    • French toast cut in strips with maple syrup

    • occasional burger

Neal McQuaid