A beginners guide to sport nutrition for ultra marathons

nutrition Training

New to ultra running? Want to learn more about sports nutrition? 

If you are new to the world of sports nutrition, it may seem quite daunting and confusing but it doesn’t have to be that way. For anyone taking part in an endurance event, getting your diet and nutrition guide right can enhance not only your sports performance but also your general well-being.


There are three key nutritional demands for ultra runners:
1. Carbohydrate to fuel your muscles
2. Fluids and electrolytes to keep you hydrated
3. Protein for muscle growth and repair after exercise


Fuelling your body

Your body has a limited store of carbohydrate, enough to last around 90 minutes of strenuous exercise. This means during longer endurance activities, you need to top up your carbohydrate stores to stay at your best and maintain your performance. This means using sports drinks, gels and bars to top up your stores during exercise.

Energy Drinks

Using a carbohydrate energy drink is one of the fastest and most efficient ways of fuelling your “Carbohydrate Engine”. HIGH5 Energy Drink is a scientifically formulated carbohydrate and electrolyte solution to help you sustain your performance and enhance your hydration during endurance exercise.

Energy Gels

Gels are small sachets of concentrated carbohydrate to give you a boost. HIGH5 Energy Gel is a convenient, fruity gel which delivers carbohydrate straight to your muscles during exercise. Ideal for topping up your energy levels on the go!

High 5 protein with man as part of ultra nutrition guide


Hydrating your body

Staying sufficiently hydrated is very important because you can lose more than one litre of fluid for every hour that you exercise, and if not replaced, you will see a fall in performance. Your sweat contains both water and electrolytes. Both need to be replaced in order to retain performance and avoid cramp. Sports nutrition drinks contain the optimal mix of electrolytes to keep you functioning at your best.

Electrolyte drink tablets

HIGH5 ZERO is a refreshing, great tasting sugar free electrolyte drink with zero calories for during exercise and throughout the day. Simply drop a tablet into your water!

HIGH 5 as part of the nutrition guide


Recovering your body

Muscles become sore and stiff when they are stressed during exercise. The depletion of muscle glycogen (muscle carb stores) can impair muscle function resulting in fatigue and reduced exercise performance. Post-exercise nutrition is necessary to reduce the damage left to muscles after strenuous exercise and improve the recovery process through building stronger muscles. Supplementing your diet with protein and carbohydrates will provide the building blocks to recover your muscles, and ensure you get the most from your sport.

Recovery Drinks and Bars

Post-exercise nutrition is all about convenience and getting the right nutrients soon after you finish with your workout. The unique forms of protein and carbohydrate in HIGH5 Recovery Drink are chosen to ensure you recover after intense long lasting exercise and turn up ready to perform at your next training session. Available in great tasting flavours so it’s easy to take straight after your session.

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