This series provides a modern, evidence-based approach to smarter fuelling for ultra-marathons.
- Part 1 - Training nutrition
- Part 2 - Race day nutrition
- Part 3 - Supplementation and recovery
This post covers -
- Supplements to use in training
- Supplements for race day
- Caffeine advice
- Post-race advice
Ultra-marathon Supplement Protocol for training
Foundational health
Taking throughout training.
|
Product |
Dose |
Reason |
|
MARCHON Advanced multivitamin |
3 caps in the morning |
Endurance training increases the requirement for micronutrients. A quality multi will provide b vitamins. vit c, magnesium, zinc and minerals to help energy levels, digestion, recovery and performance. The MARCHON advanced multi vitamin has Ashwagandha that has been shown to help stress resilience and VO2 max. |
|
Omega 3 |
3 caps |
Hard to get consistently from food alone. Numerous benefits for inflammation, cardiovascular function, brain function and cellular health. |
|
Vit D&K2 |
3000-5000iu per day |
Less important if you are in a sunny climate but those training through the winter months or indoors this is advised. Higher Vit D levels are associated with better immune health, lower injury risk and improved muscle function. |
|
Creatine |
5-10g per day |
Doesn’t directly influence endurance performance but so many benefits to support training performance, recovery and brain health. |
Training
These products should be tried and tested throughout your training.
|
Product |
Dose |
Reason |
|
Gels / chews / electrolytes |
During training |
Finding what products work for you is key. Use the first block of your training to trial different ones and find products that you like. |
|
Peak Endurance |
4 caps 2 hours pre training or in the morning Start 8 weeks out from your event |
A blend of nitrates and Peak O2 to improve yoru aerobic capacity, improve time to fatigue, lower lactate build up and lower the oxygen cost of exercise. |
|
Workout fuel |
1 scoop pre training |
20g of carbs with ingredients to support blood flow, focus, power output and cellular hydration. Great for early morning sesssions or use the caffeine free if you train in the evening. |
|
Optional collagen |
10-20g a day |
As your joints and tendons take a battering during training, collagen can help with recovery and minimising injury risk |
Immune and recovery
4 weeks before and 2 weeks after your event.
|
Product |
Dose |
Reason |
|
Probiotic |
1 capsule with food |
Probiotics can reduce the severity of GI issues that plague endurance athletes. Plus using in the 4 weeks leading into your race and 2 weeks after helps improve immune function. Higher risk of getting ill when training intensity and stress is high. |
|
Glutamine |
5-10g first thing in the morning with water |
This helps with improving the integrity of your gut lining which supports immune function, digestion and lowers GI symptoms. |
|
Curcumin |
500mg high quality once per day |
As training intensity peaks modualting inflammation is key. Curcumin can help with lowering inflammation whilst improiving gut function, Also good for the joints. |
|
Optional tart cherry extract |
1 sachet / capsules |
If you suffer with poor recovery this can help. Short term use is advised leading into a race. |
I realise there are a lot of products on here (and there are more you could potentially use!) but periodising your supplementation is key.
You know that the big rocks you need to have in place first are
- Structured training program
- Eating enough calories
- A high-quality, whole food-based diet
- Good sleep hygiene
- Good stress management
- Good hydration habits
But supplementation can make a difference if done correctly.
Next up - race day...
Ultra-marathon Supplement Protocol - RACE
You should feel confident in the products you are going to use on race day. They should have been tried and tested.
It is also advised to look at what products are available on aid stations.
|
Product |
Dose |
|
Gels (caffeine and caffeine free) |
1-3 per hour |
|
Chews |
Used as needed |
|
Bars |
Longer races / multi day events |
|
Electrolytes |
Based on training and conditions (see race day article for more detail) |
|
For 100mile or multi day events |
|
|
Product |
Dose |
|
Essential amino acids |
Use 5-10g later into the race (7-8 hours) |
|
Glutamine |
20-30g in split doses later into the race with carb powder. Multi day event use evening and morning. |
Why did we create an “unflavoured gel”?
Sweet fatigue / flavour fatigue is something that as you dive further into a race becomes a barrier for you to consume products.
Having a neutral flavour can help with reducing this fatigue and allow you to consume gels right the way to the end of the race.
Shop the MARCHON endurance gel here
Other ways to reduce this
- Use mint flavoured products
- Alternate between different flavours
-
Use savoury foods strategically
Caffeine
Caffeine is a proven ergogenic aid that can help boost your exercise performance. It has been shown to -
- Increased muscular endurance
- Lowers fatigue perception
- Enhances focus and willpower late in the race.
- Enhances fat oxidation which can help preserving muscle glycogen.
Strategy
- Take 3 mg/kg body weight (e.g., 210 mg for 70 kg) 30-60 minutes pre-race
- Then 1-2 mg/kg (70-140 mg) every 2-3 hours.
This is flexible. It is not gospel. You may not need caffeine this frequently.
Post race
Here is a guide on how to approach recovery after an ultramarathon.
1-2 hours post race - Consume protein and carbs. This can be in a liquid form or in a meal. After taking gels and carb powders you may not feel like eating so if this is the case just try to get some liquid protein in.
2-4 hours post race - Try to eat a solid meal balanced with protein, carbs and fats. Something like a buritto or sushi are good options. Continue to rehydrate.
Rest of the day - Depending on when you finish!! Alot of the time appetite is supressed so if this is the case liquid nutrition (smoothies, shakes, juices) and smaller snacks can be helpful. Don’t force feed yourself but quality nutrition today will help kick start the recovery process.
Extras - Keep moving. Use compression tights or soemthing like a normatec machine. Elevate your legs regularly. Use cold therapy. Follow the immune protocol supplementation advice.
Post ultra recovery
1-3 days after.
The first week focuses on rest, nutrition, and gentle activities to support recovery while addressing lingering physiological effects.
Even if you feel okay make sure you are allowing your body to recover effectively. All too often people try to get back to training after 2-3 days and this constant fatigue hangs around for a few weeks.
|
NUTRITION |
RECOVERY |
|
Balanced meals making sure you eat to AT LEAST maitnenance calories |
Focus on gentle movement to encourage blood flow. Contrast therapy can help |
|
Oily fish (omega-3s), red meat (protein and b vits) fruit (antioxidants), lots of colourful veg (vitamins), whole grains / potatoes ( fibrous carbs) |
Prioritise sleep. |
And that is a wrap. Over three articles we have covered everything you need to go and crush your next ultra marathon.
Remember to check out the previous articles.
