Considerations for ultra-endurance activities: part 1- nutrition

Ultra-endurance activities lasting 10 hours or more may benefit from ketogenic adaptation but require further scientific validation.

• Fatigue during ultra-endurance exercise may arise from multiple factors including central or peripheral fatigue, thermal stress, dehydration, and glycogen depletion.
• Optimizing nutrition and hydration could partially alleviate fatigue during long-duration exercise.
• Daily carbohydrate intake of 3-12g/kg and 30-110g/hour during ultra-endurance events is associated with enhanced performance.
• Gastrointestinal symptoms are common in ultra-endurance activities, suggesting a need for effective dietary strategies.
• A personalized fueling strategy is necessary to maximize performance in ultra-endurance events.

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