Race-week nutrition planner
Carb loading, a caffeine plan within safe limits and recovery after the finish.
What does the race-week planner give you?
Three things. Carb loading: about 10 g of carbohydrate per kilogram a day for the three days before the race. Caffeine: a small dose in the first hour and then every fourth hour, about 0.5 mg per kilogram each, stopped before the total reaches 400 mg. Recovery: carbohydrate, protein and fluid for the first hour after you finish.
How to use it
Practise loading in a training week first, because eating that much carbohydrate can upset the stomach. Choose low-fibre foods in the last two days. Try your caffeine plan on a long run and skip it if it makes you jittery or affects your sleep. Caffeine is not for everyone, and the limit is a ceiling, not a target.
Frequently asked questions
How many carbs should I eat before an ultra?
A common guide is 8 to 12 g per kilogram a day for the two or three days before. The tool uses 10 g. Most of it comes from rice, pasta, bread, potatoes and drinks, with less fibre and fat.
Is 400 mg of caffeine a safe limit?
About 400 mg a day is the usual upper limit for healthy adults, but sensitivity varies a lot and the tool stays under it for the race itself. Count coffee, cola and any caffeinated gels too.
What should I eat after the finish?
Within the first hour, around 1.2 g of carbohydrate and 0.3 g of protein per kilogram, with fluids and some salt. Eat what you can keep down, and have a proper meal when your appetite returns.