Ultra Nutrition for Beginners: Keep It Simple
Published 2025-02-01
Nutrition is where most first-time ultra runners fail. Not fitness, not mental toughness — food. The good news? It doesn't have to be complicated.
The Simple Strategy
Calories per hour: Aim for 200-300 calories per hour after the first hour. Set a timer on your watch if you need to.
The easiest approach: Tailwind Endurance Fuel in your bottles. It handles calories AND electrolytes in one product. No gels to carry, no timing to figure out. Just sip consistently.
Backup plan: Carry 2-3 Spring Energy gels for when you want something with more texture or when aid stations have water but you need calories.
Common Mistakes
- Waiting too long to eat. Start fueling at mile 5, not mile 15.
- Trying new foods on race day. Practice your nutrition plan on every long run.
- Only drinking water. You need electrolytes. Plain water can cause hyponatremia on hot days.
- Eating too much at once. Small amounts frequently > big meals infrequently.
Practice Makes Perfect
Use your weekend long runs to dial in nutrition. By race day, eating while running should feel automatic.
Products Mentioned in This Article
Tailwind Endurance Fuel
Simplest all-in-one nutrition — calories + electrolytes
Check PriceAffiliate Disclosure: Links above may earn FinishUltra a small commission at no additional cost to you.
Frequently Asked Questions
How many calories do I need per hour during an ultra?
200–300 calories per hour is the sweet spot for most runners. Start on the lower end and adjust based on how your stomach responds.
What should I eat during an ultra marathon?
Liquid calories (like Tailwind) are easiest. Supplement with gels, bars, or real food from aid stations. Practice everything in training first.