HAMMER ULTRA RUNNING NUTRITION GUIDE

Fuel Smarter with Hammer Nutrition

Ultra running starts where the marathon finishes. Whether you're tackling your first 50K, a 100-mile mountain race, or a multi-day stage event, your nutrition strategy can make or break your performance.

Every ultra is different. Distance, terrain, elevation, weather, pace, and race duration all influence your fuelling needs. That’s why having a structured nutrition and hydration plan is essential.

At Hammer Nutrition, we believe successful ultra racing comes down to three things:

• Consistent fuelling
• Proper hydration
• Electrolyte balance

This guide will help you understand how to fuel effectively before, during, and after your ultra event.

Single-Day Ultras

Single-day ultras typically range from 35 miles to 100+ miles and include timed events such as:

• 12-hour races
• 24-hour races
• Backyard ultras
• Loop-based endurance events

Unlike standard road races, ultra events often involve slower pacing, longer durations, and more complex fuelling requirements.

The longer you are out on the course, the more important it becomes to maintain a steady intake of calories, fluids, and electrolytes.

Multi-Day Ultras

Multi-day racing presents an entirely different challenge.

Success is no longer just about fuelling performance — it’s about recovering quickly enough to perform again the following day.

In stage races and expedition-style events, nutrition becomes critical for:

• Daily recovery
• Muscle repair
• Energy replenishment
• Hydration management
• Maintaining gut comfort

Some events may also require you to carry your own nutrition, meaning weight and pack space become important considerations.

The key lesson with multi-day racing is simple:
Practise your nutrition strategy in training, not on race day.

Learning what your body tolerates over time will massively improve both performance and recovery.

Pre-Race Nutrition

Ultra events can begin early in the morning, late at night, or even continue through both. Proper preparation beforehand is essential.

Your goal before the race is to:

• Top up glycogen stores
• Arrive hydrated
• Avoid stomach discomfort
• Maintain stable energy levels

At Hammer Nutrition, we recommend keeping pre-race nutrition simple, predictable, and easy to digest.

Pre-Race Meal Ideas

Many runners prefer a light low GI carbohydrate-based meal 2–4 hours before the start. OR products such as Hammer Heed /Gel are ideal to use an hour to 15 mins prior because they are:

• Easy to digest
• Nutritionally balanced
• Gentle on the stomach

You can customise your meal with small additions such as:

• Low GI Carbohydrate Cereal
• Chicken and Rice
• Peanut Butter Toast
• A small serving of oats

However, avoid overeating or experimenting with unfamiliar foods before racing. Heavy meals can leave your stomach working overtime when you should be running comfortably.

As the old endurance rule goes:
Nothing new on race day.

Pre-Race Hydration

Hydration should begin well before the starting line.

We recommend:

• Starting fluid intake up to 4 hours before the race
• Finishing heavier drinking roughly 1 hour before the start
• Sipping steadily rather than drinking large amounts at once

Using an electrolyte drink such as HEED® Sports Drink or Endurolytes® Fizz helps support hydration while maintaining electrolyte balance.

Drinking slowly over time gives your body the best opportunity to absorb fluids effectively.

Fuelling During an Ultra

During an ultra, your body needs a consistent supply of energy, fluids, and electrolytes.

Modern ultra runners increasingly rely on drink-based fuelling systems because they are:

• Easier to consume
• Simpler to digest
• Less likely to cause stomach issues
• More convenient during long races

Many athletes struggle with chewing solid food late in races, particularly during hot weather or at higher intensities.

Your Nutrition Priorities During Racing

Focus on maintaining:

• Consistent calorie intake
• Regular hydration
• Electrolyte replacement
• Gut comfort

A steady fuelling approach is usually more effective than eating large amounts infrequently.

Drink-Based Fuelling

Many endurance athletes now use carbohydrate / Protein drink mixes such as Perpetuem as their primary fuel source.

Hammer Nutrition fuelling products are designed to provide:

• Sustainable energy
• Easy digestion
• Reduced stomach stress
• Consistent performance

Drink-based fuelling allows you to sip continuously throughout the event rather than relying heavily on solid foods.

This approach is especially useful for runners who experience:

• Gut discomfort
• Bloating
• Nausea
• Difficulty eating during long events

Multi-Day Racing Nutrition

In multi-stage races, fuelling consistency becomes even more important.

A successful multi-day nutrition strategy should help you:

• Perform during the stage
• Recover afterwards
• Prepare for the next day

Many runners combine:

• Drink-based calories like Perpetuem or Heed
• Energy bars like Hammer Bar 
• Energy chews like Perpetuem Solids 
• Real food from aid stations
• Electrolyte Replacement like Fizz or Endurolytes Extreme 

The best strategy is the one you can consistently tolerate and absorb.

Remember: ultra racing rarely goes perfectly. Conditions change, appetite changes, and stomach tolerance can change rapidly.

The runners who adapt best are usually the runners who finish.

Post-Race Recovery

Recovery begins the moment you finish.

The first 20–30 minutes after an ultra are especially important for:

• Glycogen replenishment
• Muscle repair
• Rehydration
• Electrolyte replacement

We recommend using a recovery drink such as Recoverite as soon as possible after finishing, followed by solid food when comfortable.

Recovery Tips

• Sip recovery drinks slowly for better absorption
• Continue hydrating after the finish
• Replace electrolytes lost through sweat
• Eat carbohydrate and protein-rich foods

For multi-day events, recovery becomes part of your race strategy — not just something you do afterwards.

Ultra nutrition is highly individual.

What works for one runner may not work for another, which is why practising in training is so important.

The best ultra nutrition plans are:

• Simple
• Consistent
• Tested in advance
• Easy to digest
• Flexible when needed

At Hammer Nutrition, our fuelling philosophy focuses on steady energy, effective hydration, and maintaining electrolyte balance without overloading the stomach.

Because in ultra running, the goal isn’t just to start strong — it’s to keep moving strong all the way to the finish line.