“What do you eat during a race?”

It’s a common question, yet the answer is never straight-forward.

Race nutrition depends not only on the length of the race, but any number of variables like terrain, weather, and your personal preferences.

There are, however, a few strategies and rules I like to follow when planning out my race day nutrition. In today’s episode of Trail Talk, I share my basic approach for fueling a marathon on up to a 100-mile ultramarathon.

Here’s what I covered in today’s show:

  • How many calories should you eat per hour?
  • Why I stick to mostly energy gels (even during an ultramarathon)
  • Consuming real foods from an aid station
  • When I switch from a handheld to a two-bottle pack

Technical Trucker Hats: Stock is running low! Pick up yours today.

Listen to the episode here:

Click here to download the file.

Or subscribe and download on:

PodcastiTunesButton copystitcher
Links from the Show:

Author Doug Hay is the founder of Rock Creek Runner, host of the Trail Talk podcast, and fanatical about everything trail running -- beards, plaid shirts, bruised toenails, and all. He and his wife live and run in beautiful Black Mountain, NC.

Support Rock Creek Runner by shopping at:


One thought on “What I Eat During a Marathon, 50K, 50-Mile, 100K, and 100-Mile Ultramarathon

  1. I ran a road marathon a few years ago that advertised gels at several aid stations, so I didn’t bother carrying any of my own. I regretted that when some of the gel stations that were advertised ended up not being on the course and I didn’t find a gel until the midpoint of the race, which was about an hour later than I wanted to start taking them. Ever since that experience, I’ve always carried most or all of the gels I think I’m going to want during a race so that I don’t end up getting harmed if the race organizers don’t deliver.

Leave a Reply