My game-changing LONG-RUN nutrition advice
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- Опубліковано 26 вер 2024
- To see more from Julie, you can find her here: / ultra.running.nutrition
👉 Get my training plan for my last ultra for free here:
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(it's best to watch the video that explains it here first: • Writing my 100k mounta... )
👉 Want a deep dive into the strength training I do during a training block? Check out 'Mountain Strong' here:
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Must eat every hour
60g carbs
5g protein
400ml fluid w/
250/300mg sodium
Before anyone follows this advice, this was far too much. I was sick 5 times and shat myself. Hit a PB though so depends what you’re after. 👍
I heard Julie on a podcast last year and she completely changed the way I look at nutrition while on the move. She’s amazing.
She's great! So knowledgeable, and she conveys it in an easy to understand way ☺️
@@ChrisBranch 💯! And also, thanks to you for introducing me to the book Training for the Uphill Athlete. Gold!!!
Omg thank you so so much for this content…I’m also training for my very first 50k ultra and I realise now I had NO idea about how to fuel properly. I have a five hour training run tomorrow and I’m so excited to get out there and for once, be totally prepared! Thanks again….lifesaver!
Amazing! Best of luck with your first ultra 😊🙏
WOWW!!! This is fascinating!! Many moons ago I studied nutrition at university, and since I did my first marathon I've genuinely worked hard on learning as much as I can about running nutrition, yet this was an eye-opener for me too!!! THANK YOU so much to Julie and to you Chris for asking her these great questions!!! Not so long ago I read about some rather interesting research conducted with mice that indicates that eating late at night could possibly help running endurance... it's certainly to early to draw conclusions but I wonder what Julie thinks!! I'm not on instagram but I just googled Julie and found her online course and some podcasts interviewing her, so THANKS Chris!!
Thanks so much Bev! I'm so pleased it helped ☺️🙏
I don't think it's limit of calories, but limit of access to calories in the body. Even very lean runners have a lot of calories stored as fat. Admittedly I only ran marathon distance. But my weekly long run was 22 miles and with about 650m total elevation gain. This run fitted well with Lydiard's explanation of his long run route. Lots of climbing first half to deplete ready stores of glycogen. Then downhill finish to engage faster twitch muscle fibers as well and train them to scavenge for whatever fuel they could find. Every training cycle the first 3-4 long runs I did were pretty grim. Then the training adaptation would show itself. Never took fuel on any training run or race and always felt I could have gone further. I think for a lot of runners its exploring the training adaptation that can come from staying in aerobic/low aerobic effort and the body being forced to become more efficient at using fat as ready glycogen is used up.
Hey Chris, I am also getting into Ultras this year and this video was GOLD. I started a new playlist with good UA-cam UltraRunning advice videos and this made the cut. Thank you.
I'm so pleased it helped! And best of luck with your training 😊🙏
Chris, Im 63 and training for a 50K ultra. This content is so useful. Thank you 😊
Love it! I wish you the very best in your training. Is it your first ultra?
@@ChrisBranch apologies yes it is only a 50km one, with under 500m of ascent 🤞
I found your channel about 4 months ago. You have been an absolute gold mine of information on ultra running and nutrition. This one was especially good. I've got my first 55k booked for 4 months time. Thanks Chris, keep up the good work.
Thank you so much, that means a lot. I'm so pleased to have helped 🙏
And best of luck training for your ultra! 😊
Another top quality video Chris. Nice one. I’m taking on my first ultra this year and I’m finding your channel a really useful source of information 👍
Amazing! I wish you the best with your training for your first ultra 😊🙏
One trick I have recently started using is to eat quite a bit immediately before starting a really long run (like 5-15 minutes before). That way all of the digestion starts as soon as you start running. Because body is digesting food right from the start of the run your digestive system never slows down. It also means you don't have to chew while running (which I find really hard).
I have a 100km event coming up where the first 5km is flat easy running, so I'm planning to use this trick so I don't have to break rhythm early on.
I do this too! I actually see it as part of my training, to condition myself to run with a more full tummy.
Best of luck training for your 100k 😊🙏
I like to get up 2hrs before a long distance event and have a huge breakfast of bacon and eggs, sausage, toast, baked beans and coffee. Yes you do feel full at the start but that feeling quickly dissipates after you start. Works great for me.
Love your channel Chris. This advice was exactly what I've been searching for recently so very timely! Thank you. Keep the great content coming!
I'm so pleased it helped! And yes, lots more content in the pipeline. Happy training ☺️🙏
Thank you Chris and Julie very interesting
my strategy after 4 hours: every hour - 2 saltsticks, 5g-10 BCAA, no chewing required 50-60g carbs.
Next time ask Julie some examples of carb/protein that work well for most people please? :-) great interview though and very informative. Thanks! 👍
If you're on Instagram, she posts lots of examples on her page there 👍
Great video! Love the camera angle for your Zoom!
Haha thanks James, I liked that too 😂
(Maybe this is an excuse to buy a second camera for my talking-head segments 🤔 I'll go tell my wife that I need a new camera and see what she says 🤦♂️😂)
Sounds like double work for your editor! 👀
@@JamesAlberts haha, wifey said no, so don't worry 😂
Absolutely amazing as usual!
Thanks so much! I'm glad it helped 😊🙏
Good one! Julie is awesome!
Great vid, super informative 👍🏻
Thanks so much 🙏😊
Great content -
My menu for everyone i take baby food in squeeze tubes - i find these are really good for the protein + they are higher in carbs - and its real food. The ones i get a same packeting as gels - just with a screw top though . Heaps of flavours . And i take the usual salt tabs and tailwind.
I love this idea! I'm slowly coming round to using more real food too, and those baby food pouches are great 🙏
You sound like Dan Wooton! Love it! 😀
Haha I have no idea who that is! I hope it's a good thing 🤷♂️😂
Hi Chris! Thank you for making such great content. I hope you can do a video about daily nutrition (though out the day, so not during running) in the future. I’m really interested in your take on that. Thanks again and keep going!
A few people have asked this, so yes, I will get to it :)
some say that too many carbohydrates also cause stomach problems ...
You can definitely overdo it , but these numbers should be a good place to start experimenting from 👍
Josh Perry did 54 days of hiking (50 miles per day), eating only carbohydrates (12,000 calories each day). M&Ms were main snack lol. And nuts, so fat as well.
That was SO helpful thank you 👍👍😊
I'm so pleased it helped ☺️🙏
@@ChrisBranch I’m doing my first ever 100k in May aged 47 so this will absolutely be at the forefront of my mind
Awesome!
Thank you 😊🙏
how do we get 60 carbs per hour? even high carb scratch is only 100 carbs with seven scoops. how is this affordable?
Every hour! I do 40mins
Thank you for the video, its very helpful. I strugle with nutrition myself, i am planning to do solo 100 km ultra run, but i cant wrap my head around how much water do i need to take with me, as there will be no aid stations (solo). I am muscular guy i would like to say 82 kg and i sweat quiet a lot so i drink a lot, on my 30 km long run i take usually 2 liters of water with energy cabrs solution and gels and appels, but i cant seem to hit my recommodation for how much i should eat and drink, as she mentioned in the interview i need to go pee and Poop the whole time, so i am thinking how much water do i need to take for 100 km run, 10 liters? 😀 i need a massive backpack then. What do you think would be a good advice in this situation?
For a 100k ultra with no aid stations, I'm guessing there are streams or taps along the way? Get yourself a filter (I have the Hydrapak one to go in my Hydrapak bottles ) and you can top up as you go. It depends on heat and elevation, but I aim at around 500ml an hour +/- depending on the variables.
i am training for my first 50 mile ultra and wondered about the amount of carbs needed for fuelling each hour, i have a 5 hour training session and looking to fuel correctly it has been suggested that i take onboard about 96g of carbs per hour
Julie in this video goes a bit lower than that, at 60g per hour as a baseline. Personally, I make that up half from powder (I use Tailwind) and half from real food. Having said that, in some of my tougher races like mountain ultras, I do end up having close to 400 calories an hour, which would be more like your 96g
😁 I can so relate! On my first 56k Ultra I just had water and one Powerbar (180 calories). I finished but the last 20 k were beyond horrible. Not gonna make this mistake again. Like your channel and your subtle humor, btw. 👍
Thanks so much! I really appreciate that, and I can't imagine how horrible that final 20k were in that race 🤦♂️😂 We live and learn 😊🙏
Best of luck with your training 💪
Out of interest Chris, on your next ultra how do you plan to take 5-10g protein per hour? What product(s) will you use?
It's becomes relatively easy when you start having solid food. Oats, for example, have about 10g of protein per hundred, and if there are seeds or nut butters mixed in, then that covers the fats. I make my own little energy balls, but I also take packaged things like Trek bars and things like that.
The way I think of it, is the Tailwind powders and gels cover pure carbs and electrolytes (I also take salt tablets as well), and then solid food covers the other macros.
Julie has lots of examples on her Insta page if you want to see what it looks like in practice 😊🙏
Thanks Chris very helpful love your videos. I don't do Insta and cannot find Julie anywhere else so may have to sign up😢
Can you get someone on that is on the low carb ultra running diet? Old school nutritionists still pushing the high carb and gels approach are causing a growing number of prediabetic runners.
I'm definitely up for hearing about this different approach. Personally, I tried keto for a while and it just didn't work for me, hence landing on this approach. I don't eat high carb normally, but it does work for me _during_ my long runs 👍
I do a combination of both. I cycle on keto/LCHF style and periods with some more carbs. I run any easy run up to 30k fasted, without issues. For real performance you need carbs on race day, I eat more carbs the night before and in th morning. During events I use mostly Generation Ucan wich is the best of both worlds for me: it keeps your body in fatburning state while having slightly raised bloodsugar to keep the brain happy. This reduces the needs for carbs during the events and therefore avoids bonking.
@@GTE_Channel thanks, I’ll look into that. Might be that during intense exercise, contraction mediated glucose uptake (without insulin) might be enough to avoid the spikes. Good point about wanting to keep blood glucose up to avoid bonking and not referring to it as muscle glycogen..seems there is some confusion there in the general community. Meaning the amount of glucose needed is minimal instead of numerous gels.
@@ChrisBranchpersonally, i do low carb on days when not exercising (1 day/wk and 1/2 weeks), and when doing long runs I generally follow what’s outlined in the video. First hour liquid carb + electrolyte, 2nd hr is liquid carb, 3rd hour i’ll have baby food (6+ month consistency + a gel), 4th hr is 1/2 cup mash potatoes + gel, and small cup of soup at hour 4. Rinse and repeat hrs 3 & 4 until final two hours, where i start to introduce sugar (tailwind) and caffeine gels. I round out all of the above within a given hour using salt tabs, snacks, and chips/preztels to get the macros dialed out. “Just enough carbs” is what i shoot for as a baseline. If i’m not running, back to < 100 carbs/day for down days.
@@hopoutside this sounds perfect 👌
with that voice, you should make a meditation app!
Haha you're not the first to say that 😂 I need to get a side-hustle 😊🙏
hey! How do you find your base-line?
Ah, your baseline as in what you are currently doing, and then you can build up and tweak from there 👍
Chris, this was very interesting. I have a question and wondered if you have any thoughts. I have my first two ultras this year. I’ve been using tailwind during training and think it’s great. But as it’s caffeinated, I am wondering how that will play out as my longest run so far has been 4 hours. Would you recommend going for a version without caffeine?
I have both, and yes, it depends what time of day I'm running as to which I'll have. In training, I don't have caffeine in the afternoon because I don't want to disturb my sleep (and, therefore, my recovery), but in races I might actually use caffeine later in the day to help me as night draws in. Tailwind is my go-to as well, and I like Cola flavour for caffeine, and berry or lemon for caffeine-free ☺️🙏
Thanks Chris. There is a good podcast called (Trail runner nation) just recently talking about fuelling ep 659. Anyway the caffeine thing is something I won’t have trained for until I run for longer than 10+ hours so thanks for your input.
@@ChrisBranchWould you take both caff and un-caff on an ultra?
@@quercus21 yep. I buy the sachets and keep them in my bag to top up at aid stations 👍
@@ChrisBranch Nice! I’ll try that out. 👍🏼
For a 24-hour run this sounds like quite some work 24 granola Bars or what ever stays in your stomach do not seem enough 😬
Granola during running is for me totally impossible. Gels, crisps and candy is okay
I try to get in 100 calories every mile.
This is a good approach, it would just depend on the terrain. I did a mountain race last weekend where two consecutive miles took me over 40-minutes each because the terrain was so savage! I needed much more than a hundred calories for those. Obviously that's an extreme example, but we need to take terrain, pace and weather conditions into account too. Happy training 😊🙏
SSSss.
Always helpful content Chris. Appreciate all the research you do for us rookies
Thanks so much! And I'm so pleased it's helping 😊🙏
Carbs aren't just fuel, they also facilitate sodium and water absorbtion
Super valuable video Chris. Thanks for putting it together.
I'm so pleased it helped 😊🙏