By The Fed Diabetic Runner
When people think about ultramarathons, they often focus on the miles, the elevation, and the mental toughness it takes to finish. But ask any experienced ultrarunner what really determines success on race day, and you’ll hear the same answer over and over:
Fueling.
You can have the best training plan in the world, but if you don’t fuel properly during a long race, your body will eventually shut things down. Bonking, nausea, muscle cramps, and extreme fatigue often come down to one thing — not eating enough during the race.
Whether you’re preparing for your first 50K or tackling longer ultras, having a fueling strategy can make the difference between surviving the race and finishing strong.
Here’s a complete guide to what to eat during a 50K or ultramarathon.
Why Fueling Matters in Ultra Running
Unlike shorter races, ultramarathons push your body beyond the limits of stored glycogen.
Your muscles only store about 90–120 minutes worth of glycogen. After that, you need to continually replace energy through food.
During ultras, runners typically aim for:
200–300 calories per hour
These calories mainly come from carbohydrates, which are the body’s fastest energy source during endurance activity.
Proper fueling helps maintain:
- Steady energy levels
- Stable blood sugar
- Mental focus
- Muscle function
- Consistent pacing
Simply put: fuel keeps you moving forward.
When to Start Eating During a Race
One of the biggest mistakes new ultrarunners make is waiting until they feel hungry.
By the time hunger hits, you’re already behind on calories.
Instead, start fueling early and consistently.
A common strategy is:
- Eat something every 30–45 minutes
- Take small bites instead of large meals
- Drink fluids regularly
Consistency is far more important than eating large amounts at once.
The Best Types of Fuel for Ultras
Every runner’s stomach is different, but most successful fueling plans include a mix of simple carbohydrates and easy-to-digest foods.
Here are some of the most common options.
Energy Gels and Chews
These are the most popular endurance fuels.
Benefits include:
- Quick carbohydrates
- Easy to carry
- Consistent calorie amounts
Most gels contain 90–120 calories each, making it easy to track intake.
However, some runners experience flavor fatigue or stomach upset, especially during longer races.
Applesauce Packets
These have become a favorite for many trail runners.
Why they work well:
- Smooth texture that’s easy to swallow
- Quick carbohydrates
- Gentle on the stomach
- Similar consistency to gels
Applesauce packets are also an affordable fueling option, especially during long training runs.
Bananas
You’ll see bananas at almost every ultra aid station.
Benefits include:
- Easily digestible carbohydrates
- Natural potassium
- Light and refreshing late in the race
Many runners eat half a banana at aid stations.
Peanut Butter Sandwiches
For longer races, real food can become much more appealing.
Peanut butter sandwiches provide:
- Carbohydrates
- Fat for sustained energy
- A more filling option than gels
Aid stations often cut them into small squares for easy eating.
Pretzels and Salty Snacks
Sweet foods can become overwhelming after several hours.
Salty options like pretzels help with:
- Electrolyte balance
- Flavor variety
- Preventing nausea
They’re also easy to digest during slower trail sections.
Rice Balls
Rice balls are popular in both ultrarunning and endurance cycling.
They provide:
- Simple carbohydrates
- Easy digestion
- Portable real food fuel
Many runners make them with rice, honey, and a pinch of salt.
Honey Packets
Honey works similarly to energy gels.
Benefits include:
- Quick sugars
- Portable packets
- Natural carbohydrate source
They’re a simple and affordable option for quick energy.
Example 50K Fueling Plan
Here’s what fueling might look like during a typical 6–8 hour 50K race.
Hour 1
Applesauce packet + water
Hour 2
Energy gel or banana
Hour 3
Pretzels or salty snack
Hour 4
Peanut butter sandwich quarter
Hour 5
Honey packet or dates
Hour 6
Banana or rice ball
The exact foods don’t matter as much as maintaining consistent calories each hour.
Hydration Matters Too
Fuel and hydration go hand in hand.
Most runners aim for:
16–24 ounces of fluid per hour, depending on weather and effort level.
Hydration options may include:
- Water
- Electrolyte drink mixes
- Sports drinks available at aid stations
Learning your hydration needs during training runs is essential.
Practice Fueling During Training
Never try a new fueling strategy on race day.
Long runs are the perfect time to practice:
- What foods work best for your stomach
- How often you need calories
- What happens when you fall behind on fueling
Training your gut is just as important as training your legs.
Fueling as a Diabetic Endurance Athlete
For runners managing diabetes, fueling becomes even more important.
Consistent carbohydrate intake can help:
- Maintain stable blood sugar levels
- Prevent crashes during long efforts
- Support sustained energy output
Learning how your body responds to different foods during long runs is key to building a reliable fueling strategy.
Final Thoughts from The Fed Diabetic Runner
Ultrarunning is a sport of patience, persistence, and preparation.
But no matter how strong your legs are, you can’t outrun poor fueling.
The best fueling plan is the one that:
- Keeps your stomach happy
- Maintains steady energy
- Provides consistent carbohydrates
Whether that fuel comes from gels, applesauce packets, bananas, sandwiches, or rice balls doesn’t matter.
What matters is simple:
Eat early. Eat often. Keep moving.
Because in ultras, success isn’t just about running the miles.
It’s about fueling the journey.
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