h − 1 (~ 150–250 mL every 20 min) are recommended during racing.Consideration must be given to food palatability, individual tolerance, and the increased preference for savory foods in longer races vii) Fluid volumes of 450–750 mL h − 1) from a variety of calorie-dense foods.
vi) To attenuate caloric deficits, runners should aim to consume 150–400 Kcal d − 1 may be warranted during demanding training when calorie requirements are greater Recommendations for Racing.d − 1 are necessary to maintain lean mass and support recovery from training, but amounts up to 2.5 g.kg − 1.Nevertheless, this approach may compromise performance during high-intensity efforts v) Protein intakes of ~ 1.6 g d − 1) to mitigate the negative effects of chronic, training-induced glycogen depletion iv) Limiting carbohydrate intake before selected low-intensity sessions, and/or moderating daily carbohydrate intake, may enhance mitochondrial function and fat oxidative capacity.i) Ultra-marathon runners should aim to meet the caloric demands of training by following an individualized and periodized strategy, comprising a varied, food-first approach ii) Athletes should plan and implement their nutrition strategy with sufficient time to permit adaptations that enhance fat oxidative capacity iii) The evidence overwhelmingly supports the inclusion of a moderate-to-high carbohydrate diet (i.e., ~ 60% of energy intake, 5–8 g In this Position Statement, the International Society of Sports Nutrition (ISSN) provides an objective and critical review of the literature pertinent to nutritional considerations for training and racing in single-stage ultra-marathon.
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