Endurance athletes are now performing longer and harder than they ever have. Some of this comes down to more targeted training, but perhaps one of the biggest changes of the last decade has been a focus on their nutrition. This is especially true for ultra endurance athletes whose events can last more than 24 hours and require tens of thousands of calories.
On this episode of Fast Talk, Rob and Griffin are joined by guest Dr. Stephanie Howe to discuss nutrition approaches for ultra-endurance events. Howe is an elite trail runner for The North Face and winner of Western States 100 and Bandera 100K. She also provides coaching services and holds a Ph.D. in nutrition and exercise science, bringing both academic and practical experience to the conversation.
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Howe begins by emphasizing the importance of taking a personalized, holistic approach to fueling endurance athletes, addressing not just the physical demands of the sport, but also the mental and emotional components that influence an athlete’s relationship with food and nutrition.
Then, Howe dismantles several common nutrition misconceptions with clear, science-backed explanations; and explains why simplistic advice like “real food is always better” may not apply in the context of ultra-endurance events.
The co-hosts and Howe delve into the specifics of nutrition approaches for ultra-endurance events, covering optimal carbohydrate intake, gut training, and the cautionary considerations that come with the practice of intuitive eating.
Howe draws upon the latest research, as well as her own extensive work with elite ultra runners, to highlight the complexities of fueling and show how to offer guidance to athletes. She emphasizes the need for coaches and athletes to move beyond generic calorie or macronutrient recommendations and instead adopt a more nuanced, individualized approach to nutrition support.
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With additional perspectives from Drs. Jeff Sankoff (The TriDoc), Ernst Hansen, and Andy Pruitt, as well as Coach Neal Hendersen, the hosts round out the conversation with everything from fasting controversies, multisport coach perspectives, specific carb recommendations, and even non-dietary approaches on managing energy during the race.
So grab your favorite fueling snack and let’s make you fast!
