Solid foods in ultra trails: what to eat during the race
In long-distance races, nutrition represents one of the most decisive factors for the success or failure of performance.
In an ultra trail, where the effort can last for many hours or even days, relying exclusively on gels and sports drinks is not enough and solid foods in ultra trails become crucial.
It is no coincidence that over 50% of withdrawals in races longer than 100 km are linked to gastrointestinal issues, often caused by inadequate nutritional management.
For this reason, understanding the role of solid foods in ultra trail running becomes essential for every trail runner.
In this article, we will analyze what to eat during an ultra trail, when to use solid foods and how to integrate them into an effective nutritional strategy, with a practical and applicable approach.
Enjoy the reading
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Does it make sense to eat solid foods in ultra trails running?
When it comes to nutrition in trail races, it is important to distinguish between different distances.
In competitions up to approximately 60–80 km, solid food generally plays a secondary role, except for energy bars.
In these cases, athletes tend to prioritize liquid carbohydrates, which are easier to digest and help avoid diverting blood flow away from the muscles during effort.
However, as the distance increases, this strategy changes significantly. In ultra trail races, where the effort lasts for many hours, solid foods become a fundamental element to sustain energy and maintain digestive balance.
In this context, solid foods offer several advantages:
- provide more stable energy over time
- help counteract the monotony of sweet flavors
- promote a greater sense of satiety
- support the mental management of the race.
Integrating solid foods into ultra trail running therefore helps maintain a balance between immediate and sustained energy, improving the overall management of effort.
Solid vs liquid foods: when to use each
In the context of ultra trail running, one of the most delicate aspects of nutrition concerns the choice between liquid and solid foods. It is not about determining which option is better in absolute terms, but rather about understanding how and when to use both in a complementary way.
During such a long race, the body goes through very different phases:
- high-intensity moments
- slower sections
- changing environmental conditions
- physiological changes related to fatigue.
In this scenario, the ability to adapt nutrition becomes a key factor.
For this reason, an effective strategy does not rely on a single approach, but on a well-balanced alternation between liquid and solid foods, depending on the needs of the moment.
When to prefer liquid foods
Liquid foods are an extremely effective solution during the most demanding phases of the race, when the body is primarily focused on effort and digestion tends to slow down.
In these situations, choosing liquid carbohydrates allows for rapid energy supply without overloading the digestive system or diverting resources from the muscles.
In particular, it is advisable to prioritize liquid foods:
- during long and intense climbs
- when maintaining a sustained pace
- in runnable sections tackled at high intensity
- when experiencing signs of digestive discomfort.
In all these conditions, the priority is to maintain a steady energy intake while minimizing digestive stress. Energy drinks and gels therefore become especially useful tools.
When to introduce solid foods in ultra trails running
As the hours go by, however, relying solely on liquid nutrition can become limiting, both from an energy and a mental perspective. This is where solid foods start to play an increasingly important role.
When intensity decreases and pace becomes more stable, the body is generally more receptive to digestion. This creates the ideal conditions to introduce solid foods, which provide more sustained energy and help vary textures and flavors.
The best moments to consume solid foods in ultra trails running are:
- during lower-intensity phases
- at aid stations
- in less technical sections of the course
- when there is a need to change texture or taste.
In these situations, introducing solid foods can help restore both physical and mental balance, reducing the monotony typical of nutrition based exclusively on gels and drinks.
A key principle to always keep in mind is that more runnable or high-intensity sections are generally better suited for liquid carbohydrates, while slower phases represent the ideal time to consume solid foods.
The best solid foods for ultra trail running
Choosing solid foods for ultra trail running should be based on simplicity, digestibility, and practicality. It is essential to select foods that are easy to absorb and already tested during training.
The table below summarizes the best solid foods for ultra trail running and their characteristics.
| Food | Why it works | When to use it |
|---|---|---|
| Banana | Easy to digest, rich in carbohydrates | Mid-race and aid stations |
| Boiled potatoes | Source of carbs and minerals | Aid stations and long races |
| Bread | Simple and well tolerated (without crumb) | Steady phases of the race |
| Rice/pasta | Gradual energy release | Longer breaks |
| Crackers | Light and salty | Alternative to sweet foods |
| Simple biscuits | Easy to carry | Energy dips |
| Dried fruit | High energy but use in moderation | Small amounts |
| Raisins | Quick source of sugar | Small boosts |
| Broth and small pasta | Replenishes fluids and salts | Aid stations, especially in long races |
| Gummy candies | Fast sugars | Moments of fatigue |
| Fruit tart | Mixed energy source | Only if well tolerated |
These foods provide a solid foundation for building an effective nutritional strategy. It is important to remember that every athlete has different tolerances and everything should be tested during training.
How to build an effective nutritional strategy
Approaching an ultra trail without a well-defined nutritional strategy is one of the most common—and often most costly—mistakes in terms of performance.
Unlike shorter races, where nutrition can be managed more intuitively, long-distance events require careful planning.
Nutrition cannot be left to chance or to momentary sensations. Fatigue, adrenaline, and environmental conditions can alter hunger perception and lead to poor choices.
For this reason, building a clear and well-tested nutritional strategy is essential to maintain energy consistency and prevent gastrointestinal issues.
The three pillars of ultra trail nutrition
To navigate the complexity of nutrition during a long race, it is useful to rely on three fundamental principles, which serve as a practical guide for every trail runner.
In particular, an effective strategy is based on:
- alternating between solid and liquid foods
- including salty foods every 4–5 hours
- distributing food intake based on elevation profile and time of day.
These pillars should not be seen as rigid rules, but as reference points to be adapted to individual needs and race characteristics.
Alternating solids and liquids
One of the most important aspects is avoiding reliance on a single type of nutrition. During such prolonged effort, the body needs variety in both texture and energy absorption.
Alternating solid and liquid foods allows you to:
- reduce the risk of gastrointestinal issues
- maintain a more stable energy supply
- avoid taste fatigue from overly sweet flavors
- maintain proper hydration levels.
However, this alternation must be managed consciously. During high-intensity moments or demanding sections, it is preferable to prioritize liquids, while in slower phases solid foods can be introduced more easily.
Managing carbohydrates
Another key element concerns the quantity and distribution of carbohydrates throughout the race. It is not enough to eat—you need to do it regularly and in a balanced way.
As a general guideline, it is recommended to:
- consume approximately 60–90 grams of carbohydrates per hour
- split intake into small, frequent portions
- consider carbohydrates from drinks as well.
This last aspect is often underestimated. Sports drinks contribute significantly to total intake and must be included to avoid excesses or deficiencies.
Planning aid stations
Aid stations are key moments in the race, but for this very reason they can also become critical if not managed properly. Stopping without a clear plan can lead to overeating, undereating, or making unbalanced choices.
For this reason, it is important to arrive prepared and know exactly what to do:
- plan in advance what to eat at each aid station
- avoid impulsive decisions driven by fatigue
- stay consistent with your strategy.
Very often, the difference between finishing a race successfully and dropping out lies in the ability to stick to the plan without being influenced by the adrenaline of the moment.
Adapting to the race
Finally, it is essential to remember that every race is different and requires a certain degree of adaptability. Even the best strategy must remain flexible and take into account real conditions encountered on the course.
In particular, it is useful to consider:
- the elevation profile of the route
- weather conditions
- the overall duration of effort
- the alternation between day and night.
For example, during night running, it can be helpful to increase the intake of fast-absorbing sugars to counter fatigue and maintain alertness.
Common mistakes in using solid foods in ultra trails
Even with good preparation, it is easy to make mistakes in managing nutrition during an ultra trail.
Very often, the problem is not a lack of food, but how it is managed. An unbalanced or improvised strategy can compromise digestion, cause energy crashes, and in the worst cases, lead to withdrawal.
Among the most common mistakes observed in ultra trail running are:
- eating only solid foods, excessively slowing down digestion
- relying exclusively on gels and sports drinks
- not testing foods during training
- not monitoring carbohydrate intake
- ignoring the body’s signals, such as nausea or digestive discomfort.
These mistakes, if repeated throughout the race, can accumulate and turn into more serious issues. It is therefore essential to develop awareness and learn to listen to your body, adapting your strategy when necessary.
If you have doubts about how to build your nutritional strategy, you can request one of our Nutrition Plans, developed in collaboration with nutritionists and TRM coaches, and fully customizable based on each athlete’s characteristics and needs.
Learn more on the dedicated TRM NUTRITION PLAN page.
Practical example of nutrition in ultra trails
To better understand how to apply these principles, it is useful to translate theory into a concrete example. Every race is different, but having a reference framework helps build a consistent and adaptable strategy.
During an ultra trail, nutrition is never static—it evolves along with the race. Needs change over time, depending on effort intensity and environmental conditions.
A possible approach could be:
- in the early hours: mainly liquid carbohydrates and gels, to provide immediate energy without burdening digestion
- in the middle phase: gradual introduction of solid foods, alternating with liquids to maintain balance
- during the night: increased use of fast-absorbing sugars to counter fatigue and maintain alertness
- in the final phase: a combination of solids and liquids, adjusted according to sensations and fatigue level.
This scheme should not be seen as a rigid rule, but as a guideline to be personalized. Every athlete reacts differently, and every race has its own specific characteristics.
What truly matters is the ability to adapt your nutrition dynamically, always maintaining a balance between energy, digestion, and practicality.
How to test foods during training
One of the most important rules in ultra trail nutrition is simple but often underestimated: what you use in a race must be tested beforehand.
Training is the ideal time to understand which foods actually work for your body. It is not only about choosing what to eat, but also about evaluating quantities, timing, and intake methods.
During long training sessions, it is useful to adopt a structured and conscious approach:
- try different solid and liquid foods
- simulate race conditions, including pace and duration
- test intake during climbs, descents and runnable sections
- carefully evaluate your body’s response.
This process allows you to build a personalized nutritional strategy based on real experience rather than assumptions. It also helps reduce uncertainty and manage the race with greater confidence.
Testing foods during training means arriving at the start line with a validated plan, increasing the chances of tackling the ultra trail effectively and without unexpected issues.
Conclusion
Properly managing solid foods in ultra trail running means building a conscious nutritional strategy based on planning, adaptation, and knowledge of your own body.
Alternating between solid and liquid foods, incorporating salty options, and managing aid stations are key elements in tackling such prolonged effort.
What truly makes the difference is not only what you eat, but how and when you eat it. During your next long training session, try to test a complete strategy—this is where race success is built.
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Want to discover how to improve your nutrition during an ultra trail race?
Rely on our expert nutritionists, who will help you develop the perfect nutritional strategy tailored to your needs.
Also discover the other exclusive TRM services dedicated to ultra trail preparation:
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Frequently Asked Questions (FAQ)
1. Is it really necessary to eat solid foods in ultra trail running?
It depends on the distance. In shorter races, you can rely almost entirely on gels and liquids, but in longer ultra trails it becomes difficult to sustain effort without introducing solid foods.
Not only for energy reasons, but also to maintain digestive and mental balance.
2. How often should I eat during an ultra trail?
In general, it is recommended to consume carbohydrates regularly, approximately every 20–30 minutes.
This does not necessarily mean eating solid food every time, but maintaining a steady energy flow by alternating gels, drinks, and solid foods depending on the race phase.
3. Can I rely only on aid station food?
It is possible, but not always advisable. Aid stations offer many options, but relying exclusively on them can be risky.
The ideal approach is to have a personal strategy and use aid stations as support, not as your only nutrition source.
4. How can I avoid gastrointestinal issues?
The key is gradual adaptation and experimentation:
- avoid introducing new foods during the race
- maintain a regular carbohydrate intake
- alternate textures to reduce digestive stress.
Hydration also plays a fundamental role.
5. Should I prioritize sweet or salty foods?
Both are important. Sweet foods provide immediate energy, while salty foods help replenish electrolytes and break the monotony of flavors.
Including salty foods every 4–5 hours is a good practice in longer races.
6. How do I know if I’m eating enough?
A good indicator is energy consistency: if you can maintain your pace without sudden drops, you are likely managing nutrition well.
Monitoring carbohydrate intake and paying attention to your body’s signals remains essential.
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