Ultra trail nutrition: how to avoid saturation

Ultra trail nutrition is a determining factor in the success of a long-distance race. During an ultra-endurance event like theUTMB, which takes place every year at the end of August around Mont Blanc, the athletes must not only face colossal elevation changes and changing weather conditions, but also maintain a regular energy intake for sometimes more than 30 hours of effortIn this context, a formidable enemy is lurking: the food saturation, Also called disgust.

This phenomenon occurs when the runner is no longer able to ingest certain foods or drinks due to a taste aversion or digestive discomfort. This can lead to a drastic reduction in energy intake, a collapse in performance, and, in extreme cases, even giving up. Understanding the mechanisms that cause this nausea and adopting an appropriate nutritional strategy helps preserve the pleasure of eating and ensure stable energy levels throughout the event.

Understanding Food Saturation in Ultra-Endurance

During a ultra trail, the body is under continuous stress that alters its normal functioning. The digestive system, less irrigated due to the redistribution of blood flow to the muscles, slows down. Food and drinks stay in the stomach longer, which can cause nausea. Added to this is the taste factor: repeating the same sweet flavors for hours ends up saturating the taste buds and creating a real aversion.

Many runners from the UTMB report that after 8 to 10 hours, gels and sugary bars that seemed pleasant at the beginning of the race become nauseating. The body, already subject to progressive dehydration and temperature fluctuations, amplifies this sensation. When the desire to eat disappears, calorie intake drops and fatigue sets in quickly.

Vary flavors and textures to maintain appetite

To avoid disgust en ultra trail, the first strategy is to introduce a large taste variety from the start of the race, not just when the aversion appears. Alternating sweet, salty, sour, and bitter flavors stimulates the taste buds and keeps the brain interested in food.

For example, a runner might consume a sugary energy gel, then a few salty crackers, followed by a sip of a slightly tart lemon drink. The bitterness of a small square of dark chocolate or a hot coffee at a nighttime aid station can also provide a mental boost.

Textures also play a vital role. Alternate between liquid (isotonic drinks, broths), semi-liquid (compotes, purees) and solid (bars, sandwiches, fresh fruit) helps prevent boredom and provides different sensations in the mouth. This variety helps maintain good digestive comfort, as each texture is assimilated at a different pace.

Alternate energy sources for efficient refueling

During the UTMB For example, aid stations offer a wide variety of foods: soups, cheese, bread, fruit, chocolate, hot and cold drinks. A wise runner will know how to take advantage of this variety to avoid overeating. Relying solely on one type of product, such as gels or bars, is a common mistake.

An effective nutritional strategy involves planning a rotation. For example, consume a sports nutrition product every 45 to 60 minutes, then every two to three hours incorporate a “real” food like mashed potatoes or savory sweet potatoes or a small cheese sandwich. Homemade preparations, such as mashed potatoes in soft flasks or energy balls made with dates and nuts, provide a personalized touch that reassures the palate and the mind.

Manage hydration to avoid nausea

hydration is a key factor in preventing food saturationAn imbalance between water and electrolytes can alter the perception of flavors, make certain foods less appetizing and cause digestive problems.

It's best to drink small, regular sips rather than large amounts at once to aid digestion and limit bloating. Alternating pure water with isotonic drinks and, in certain phases, with savory broths helps maintain optimal fluid balance. On an ultra like the UTMB, carrying two flasks with different flavors can help break up the taste monotony, especially after several hours of running.

The role of the mind and sensory preparation

La food saturation en ultra-endurance It's not just a matter of digestion; it's also psychological. Changing the way you eat a food can be enough to make it appealing again. For example, diluting a gel in a little water to soften the flavor, or cutting a bar into small pieces to make it easier to chew.

Some runners associate a “pleasure” food with a specific moment, such as a hot chocolate at the top of a climb or a coffee in the early morning. This type of ritual creates positive anticipation and helps maintain motivation. Working on this mental aspect in training, by replicating race conditions and testing different foods in moments of fatigue, allows you to be better prepared on D-day.

Example of a nutritional strategy for the UTMB

A good nutritional strategy for the UTMB must be prepared several months in advance.

• Before the race : test 3 to 4 food families and flavors during your long outings.

• Race :

  • Alternate every 45-60 minutes between liquid, semi-liquid and solid.

  • Include a salty food every 2-3 hours.

  • Plan to have 2 or 3 different drink flavors to vary over the hours.

It's also recommended to vary the flavors of your drinks, for example, starting with fruity flavors at the beginning of the race, then moving on to more neutral or salty flavors at night. At aid stations, taking a few moments to savor a treat and hydrating with a neutral drink can help you get going again with a boost of energy.

Conclusion: Train your stomach like your legs

To avoid nausea during an ultra-trail requires as much careful preparation as physical training. Variety of flavors and textures, rotation of energy sources, well-managed hydration, and a positive mental approach are the pillars of a successful nutritional strategy. By working on these aspects in training, you will give your body every chance of remaining efficient until the finish line and fully enjoying this unique adventure.