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==General Tips==
* Digestion becomes more difficult as the exertion level increases. There is only a limited supply of blood in the body, and it cannot fuel both the [[Muscle|muscles ]] and the digestive system if they are both working hard. This means you need to slow up to fuel properly. * The foods that work for you at one distance may not work for you at a different distance. There seems to be a tendency to need more fat and protein [[Protein]] as the distance increases, but this is not a hard rule.
* What works for you on one race may not work for you on another; be adaptable.
* If you have a bad reaction to some foods, it's probably best to avoid them. For instance, I find that any type of soda makes my stomach very acidic.
* Generally speaking, junk food is your friend. In an ultra, foods that are easily digested and high in calories are a good thing. I eat what I believe to be a healthy diet normally, but on a race, it's whatever appeals at the time.
* Anti acid and anti gas tablets can help. I carry a [[Portable Pharmacy]]
* Carry a quart Ziploc bag and carry some food with you between aid stations[[Aid Stations]]. It's better to eat while moving, even if you're only doing a slow walk, than to be stationary. * Overheating can cause [[Nausea|nausea]]. It took me a long time, and a lot of suffering, to work out this simple fact.
==Types of Fuel==
Here are some personal observations on different foods for ultras. Your experience '''will''' differ!
* Cookies – My ultras are normally fueled with Cookies. Newman's Own does a ginger Oreo style cookie that is wonderful ;}
* PB&J – A great source of carbs, fat and protein[[Protein]]. I love PB&J.* Peanut Butter and Honey – My adaptation of PB&J, mixed together and put into a squeeze tube. Easy to digest, easy to eat and very high calorie density, provides carbohydrates, fats and protein[[Protein]]. Good stuff.
* Cheezits, crackers – When my appetite swaps from cookies to Cheezits, I know I'm short on salt.
* Cake – I am partial to cake, but it is hard to carry and can be very messy
* M&Ms, Chocolate – Combining sugar, fat and a stimulant; what more could you want?
* Ensure, protein [[Protein]] drinks – These do not generally work for me, but others do very well on them.
* Gatorade, sports drink – A good way of getting fluids, but not much in the way of calories.
* Soda – as mentioned, this upsets my digestive system, though ginger ale is okay for me.
* Chicken Soup – On a cold race, chicken soup helps warm you up, hydrates, provides electrolytes, and comfort.
* Red Bull – This can help provide me a lift, especially when it's getting dark.
==See Also==
* [[Essential Ultrarunning Tips]]
* [[A brief guide to ultramarathon distances]]
* [[Training for your first 100 mile race]]
* [[Your First 100 Mile Race]]
* [[Sleep Deprivation in Overnight Events]]
* [[Walking Breaks]]
* [[Aid Stations]]
* [[Drop Bags]]