When running an ultra marathon our bodies need fuel. The question is which fuel is right for us?

1. Fuel Your Run – Marathon Diet
Planning
When running an ultra marathon our
bodies need fuel. The question is
which fuel is right for us?

2. EXPERIMENT
“Always familiarise yourself with a new food or drink
before training.” - Scott Jurek
“Listen to your body and eat what you crave! Your body
is smarter than you are and will tell you what you
need” - Marshall Ulrich

3. HOW MUCH FOOD AND LIQUID?
• Start off with a good breakfast. What you eat
entirely depends on what suits you.
Ultra marathons are “eating and drinking contests with
a little exercise and scenery thrown in.” - Christopher
McDougall of Born to Run
• It is important to work out exactly what you want to
eat and drink, and when.
• Frequently, when running, not only can you forget to
refuel but you can seriously lose your appetite

4. HALF MARATHONS AND FULL MARATHONS
• Eat good quality natural foods, get lots of sleep and
be fully hydrated days before race day
• On race morning, get up early and have breakfast at
least two hours, if not more, before the race starts
• Stay hydrated throughout the race and keep up your
carb intake
• It can be very tempting to try that new, highly
expensive sports drink which they are handing out at
the refreshment stations – resist.

5. MULTI STAGE RACE NUTRITION
• A few weeks before a race, slow down your training
programme and concentrate on fuelling your body
with good nutritious food and gets lots of sleep
• The evening before the race eat a good balanced
meal of tried and trusted foods.
• Two hours before the race begins eat a wholesome
breakfast – perhaps porridge and a boiled egg or a
good quality muesli

6. TO CARBO LOAD OR NOT TO CARBO LOAD –
THE BANTING DIET
William Banting
– A morbidly obese undertaker who lived in London and
was suffering from many health problems
– Put on a low carb, high fat (LCHF) diet and Banting not
only lost his excess weight but his health improved
beyond recognition

7. TO CARBO LOAD OR NOT TO CARBO LOAD –
THE BANTING DIET
LCHF
– the diet Professor Tim Noakes says we were built for
– If you are exercising heavily, simply increase the
amount of fat you eat until you reach a point where
you are no longer starving. This takes time but if you
listen to your body, you’ll get an idea of what you
need.
* There are many diets and ways of eating out there
which claim to be the path to optimum health, but one
size rarely fits all

8. VEGAN AND VEGETARIANS
Scott Jurek
– firmly believes that a plant based diet is not only
good for the environment but is also good for
health, vitality and vigour
– when training or running, he needs between 5000
and 8000 calories a day (from plant sources)
– finishes races in excellent times
– hardly ever gets any inflammation or stiffness
after a run

9. REAL FOOD
The Feed Zone Cookbook: Fast and Flavourful
Food for Athletes by Dr. Allen Lim
– a sports physiologist and one of the top cycling
nutritionists of our day
– a marvellous cookery book, together with Chef
Biju Thomas
– has recipes for whole foods which give you the
balance you need for top performance

10. Video from James Parkes, working for Exeter Rugby
Club, talking about nutrition for recreational athletes:

11. LEARN MORE!!
Visit this blog page to read the entirety of the
article with all the tidbits of information you
need to know about Marathon Diet Planning:
http://tuvizo.com/fuel-your-run-marathon-diet-
planning/