Which foods do you carry with you in training and in races? Do you ever eat the food that is provided at the aid stations?

by Paul
(Cape Town)

Regarding race nutrition it's admittedly a very individual matter. It's always important to test everything in your training.


Try coconut water as a great source for electrolytes and mix with water. Also try medjool dates combined with coconut oil.
One thing that's for sure is that ultimately Bio Chia Samen, Bio Chia Seeds, 500g, Bio-zertifiziert are a perfect endurance food to use in training and racing. It can prepared as a gel, is easy-to-digest and nutrient-dense. Typically, I will take a flask of chia seed gel on runs longer than 90 minutes.

Here's a recipe on how to make chia gel: Mix 1/3 cup of seeds with 2 cups of water, stir and repeat after 15 minutes. The gel-forming reaction happens due to the soluble fiber.

You also need a good source of fat during ultramarathons. I tend to avoid the aid stations and only choose water, sometimes bananas. Sometimes I take mixed nuts with me and the chia seed gels.

Basically, you should always eat during your training to find out whether your body best tolerates liquid energy or solid foods. Some runners rely on plain sandwiches,too. There is no secret to race nutrition as such. Over time and through a lot of testing and experimenting you'll know what works best for you.

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