Elite Athlete Nutrition Training Protocol for Mountain Ultramarathons

This enhanced protocol provides elite athletes with detailed strategies to optimize fuelling, hydration, supplementation, gut health, and psychological readiness for ultramarathons. It incorporates advanced marginal gains while educating athletes on the "why" behind each strategy. Benchmark testing and subjective feedback loops are built into every phase to individualize and refine the protocol.

Overview

  • Duration: 12-16 weeks.

  • Primary Goals:

    • Achieve fuelling targets of ~90-120 g/h CHO and ~750-1,000 mL/hour hydration.

    • Maximize gut tolerance, hydration strategies, and sodium replacement.

    • Test and refine marginal gains strategies (e.g., nitric oxide, bicarbonate, caffeine) tailored to race-day needs.

    • Educate athletes on fuelling principles and provide actionable data through benchmark testing.

Phase 1: Baseline Assessment and Initial Adaptation (2-4 Weeks)

Objective: Establish baseline hydration, fuelling, and gut tolerance while introducing basic gut training concepts.

Why This Phase Matters

Durability, or the ability to maintain performance under fatigue, starts with a solid understanding of your unique physiology. Early assessments ensure your fuelling, hydration, and gut strategies are tailored to meet your needs. Initial adaptation to low-level CHO intake prepares the gut for progressive increases while minimizing GI distress.

Durability Starts Here: This phase prepares your body and gut for higher fuelling demands while addressing hydration needs and identifying potential GI risks.

Fuel for Recovery: Protein and fat intake support repair and endurance adaptations, forming the backbone of your nutrition strategy.

Key Actions

  1. Baseline Testing:

    • Sweat Rate and Sodium Composition: Conduct a sweat test during a 60-minute zone 2 run. Measure weight changes and fluid intake to estimate sweat rate. Upload your data to the SweatRate Spreadsheet.

    • Food Diary: Track macronutrient intake, meal timing, and typical pre-training meals.

    • VO₂max Testing with Substrate Utilization (if accessible): Identify CHO and fat oxidation rates to tailor fueling.

    • GSRS Questionnaire: Assess baseline GI symptoms.

  2. Hydration Habits:

    • Drink ~3-4 L/day, adding electrolytes (~500 mg sodium/L) to two bottles daily.

  3. Gut Training Initiation:

    • Start with CHO intake of ~40-50 g/h during low-intensity sessions. Use simple, dual-source CHO (e.g., maltodextrin sports drinks). We recommend PFH products

    • Supplementation Familiarization:

    • Introduce small doses of sodium bicarbonate (0.1 g/kg) during moderate runs to test GI tolerance.

    • Microbiome Support:

      • Include prebiotic-rich foods (e.g., oats, bananas) and fermented foods (e.g., kefir, yogurt) in your daily diet to promote gut diversity.

      • Gut-Brain Axis:

        • Begin daily vagus nerve stimulation exercises:

          • Deep breathing (5 seconds inhale, 5 seconds exhale for 10 minutes).

          • Humming or gargling post-meals to improve gut motility.

  4. Probiotic Integration:

·       Test ahead of Pre-Race Phase:

o   Begin multi-strain probiotics 4-6 weeks prior to the event, targeting strains with proven efficacy (e.g., Lactobacillus plantarum PS128, Lactobacillus acidophilus, Bifidobacterium bifidum).

o   Dosage: 15-30 billion CFUs daily.

·       During Training:

o   Monitor subjective feedback on GI tolerance and perceived fatigue.

Benchmark Testing Sessions

  1. Sweat Rate Test

    • Session: 60-minute zone 2 run.

    • Metrics: Pre- and post-weight, fluid intake, urine color.

  2. Introductory Gut Training Session

    • Session: 90-minute zone 2 run with 40-50 g/h CHO from gels or drinks.

    • Feedback: Note GI comfort and energy levels using subjective feedback forms.

Phase 2: Progressive Gut and Hydration Training (4-6 Weeks)

Objective: Gradually increase CHO and fluid intake while refining fueling and hydration strategies.

Why This Phase Matters

Building CHO tolerance and fluid intake capacity prepares you for the metabolic demands of ultra-endurance racing. Simultaneously, this phase introduces techniques to enhance fat oxidation during lower-intensity sessions, ensuring energy availability as glycogen depletes late in a race.

Key Actions

  1. CHO Progression:

    • Increase CHO intake weekly by ~10-15 g/h, targeting ~70-90 g/h by the end of this phase. Eg. 2-3 gels or a 90g PFH gel

  2. Hydration Refinement:

    • Sip ~750-1,000 mL/hour during runs longer than 90 minutes. Add ~500-1,000 mg sodium/hour to fluids based on sweat test results.

  3. Fueling Variety:

    • Introduce semi-solid options (e.g., rice cakes, chews, supernatural fuel) and test for tolerance and ease of use during running.

    • Protein During Training:

      • Introducing 3-5 g/hour of protein during longer sessions supports muscle preservation and recovery, eg with a SNF pouch

        Fat Adaptation:

      • Limited "Train low" sessions—where CHO intake is restricted—improve mitochondrial efficiency and fat oxidation, critical for endurance performance.

      • Microbiome Support:

        • Rotate fibre sources and include antioxidant-rich foods (e.g., berries, spinach) to support gut health and recovery.

  4. Nitric Oxide Loading:

    • Start nitrate supplementation for key sessions: 400-600 mg/day (e.g., 2 x 70 mL beetroot shots).

  5. Caffeine Introduction:

    • Test caffeine dosing (30-50 mg) in the final hour of moderate runs to assess its effects on energy and focus.

Benchmark Testing Sessions

  1. Dual-Source CHO Progression

    • Session: 2-hour run with 70-80 g/h CHO from a mix of gels and semi-solids.

    • Metrics: Subjective comfort ratings (e.g., GI symptoms, energy levels).

  2. Nitric Oxide Session

    • Session: 90-minute tempo run with 600 mg nitrate.

    • Focus: Assess perceived effort and stamina.

Phase 3: Advanced Race Simulation and Fatigue Resistance (4-6 Weeks)

Objective: Achieve race-day fueling targets and refine hydration, supplementation, and mental strategies under race-like conditions.

Why This Phase Matters

This phase focuses on training the body to sustain energy demands during prolonged efforts while resisting fatigue and muscle damage. By mimicking race-day conditions, athletes develop the ability to maintain CHO oxidation, hydration, and gut function under stress. Incorporating protein supports muscle preservation, while targeted fat utilization ensures energy availability in the later stages of ultra-endurance events.

Carbohydrate for Durability:

  • Late-stage fatigue often coincides with reduced CHO oxidation. By training at full CHO loads (90-120 g/h), you prepare your gut to sustain high-intensity efforts during long races.

  1. Protein and Fat for Long-Duration Performance:

    • Including protein (~5-10 g/hour) during long runs minimizes muscle damage from repetitive impact (e.g., downhill running). Small amounts of fat (~5 g/hour) provide an additional, slow-burning energy source for ultra-endurance.

  2. Hydration and Fatigue:

    • Fatigue can impair fluid absorption. Practicing hydration (~750-1,500 mL/hour) in conditions that simulate race environments ensures you’re prepared for heat, altitude, or other challenges.

  3. Muscle Damage Mitigation:

    • Eccentric loading (e.g., downhill running) causes exercise-induced muscle damage (EIMD). Fuels rich in antioxidants (e.g., tart cherry juice) and proper protein/CHO intake reduce recovery time and enhance durability.

Key Actions

  1. Full Race Simulations:

    • Practice 3-4 hour runs on terrain similar to the race.

    • Target ~90-120 g/h CHO and ~750-1,000 mL/hour fluids.

    • Emphasize liquid CHO in the final hour of long runs to simulate late-race fuelling.

    • Add ~5-10 g protein/hour using recovery-focused drinks or energy bars during long runs.

    • Test tolerance for ~5 g/hour of fat from real-food options (e.g., peanut butter, trail mix) for ultra-long sessions.

    • Train to consume ~1,000 mL/hour in hot or humid conditions. Incorporate sodium based on your sweat rate (e.g., 500-1,500 mg/L).

  2. Fatigue Resistance Training:

    • Include tempo bursts in the final hour of long runs to simulate surges and fatigue.

    • Introduce caffeine (~30-60 mg) in the final hour of long sessions to boost late-stage CHO oxidation and alertness.

  3. Refinement of Supplementation:

    • Preload with 0.3 g/kg sodium bicarbonate 90 minutes before simulations with sustained climbs.

  4. Mental Strategy Testing:

    • Use mantras to tackle fatigue ("One step at a time").

    • Visualize problem-solving scenarios (e.g., bonking, cramps).

    • Muscle Recovery:

      • Incorporate antioxidant-rich foods and drinks (e.g., beet juice, tart cherries) into post-run recovery.

      • Use protein (0.3 g/kg) and CHO (1.2 g/kg) within 30 minutes post-session to repair muscle damage and replenish glycogen.

Benchmark Testing Sessions

  1. Race Simulation

    • Session: 4-hour run on race-like terrain.

    • Metrics: Track GI comfort, hydration status, and energy levels every 30 minutes.

  2. Late-Stage Fatigue Training

    • Session: 3-hour run with 5 x 5-minute tempo bursts in the final hour.

    • Focus: Test mental strategies and liquid fueling.

      Use mantras during tough sections and visualize finishing strong.

Phase 4: Precision Taper and Pre-Race Preparation (7-14 Days)

Objective: Maximize glycogen stores, hydration, and oxygen efficiency while finalizing mental strategies.

Key Actions

  1. Carbohydrate Loading:

    • Consume ~8-10 g/kg/day for 3 days pre-race. Focus on low-fiber, low-fat CHO sources (e.g., white rice, pasta).

  2. Nitric Oxide Loading:

    • Continue 400-600 mg nitrate/day for 3-5 days pre-race.

  3. Sodium Bicarbonate Dosing:

    • Take 0.3 g/kg 90 minutes pre-race if well-tolerated in training.

  4. Pre-Race Breakfast:

    • Consume 200-300 g CHO from low-fiber foods (e.g., white toast with honey, banana, and sports drink).

  5. Mental Strategy Finalization:

    • Create a mantra list for specific race segments ("Climb strong, finish stronger").

Benchmark Testing Sessions

  1. Pre-Race Nutrition Rehearsal

    • Session: 30-minute shakeout run after consuming your planned pre-race breakfast.

  2. Visualization Practice

    • Dedicate 5-10 minutes daily to mentally rehearse race scenarios.

Race Day Execution

  1. Fueling:

    • Target ~90-120 g/h CHO from pre-tested sources.

    • Transition to liquid fueling in the final stages.

  2. Hydration:

    • Drink ~750-1,000 mL/hour as per your specific hydration needs with ~500-1,500 mg sodium/L as per your unique needs.

  3. Mental Strategies:

    • Use mantras during tough sections and visualize finishing strong.