My game-changing LONG-RUN nutrition advice 

Must eat every hour 60g carbs 5g protein 400ml fluid w/ 250/300mg sodium

I heard Julie on a podcast last year and she completely changed the way I look at nutrition while on the move. She’s amazing.

Omg thank you so so much for this content…I’m also training for my very first 50k ultra and I realise now I had NO idea about how to fuel properly. I have a five hour training run tomorrow and I’m so excited to get out there and for once, be totally prepared! Thanks again….lifesaver!

I don't think it's limit of calories, but limit of access to calories in the body. Even very lean runners have a lot of calories stored as fat. Admittedly I only ran marathon distance. But my weekly long run was 22 miles and with about 650m total elevation gain. This run fitted well with Lydiard's explanation of his long run route. Lots of climbing first half to deplete ready stores of glycogen. Then downhill finish to engage faster twitch muscle fibers as well and train them to scavenge for whatever fuel they could find. Every training cycle the first 3-4 long runs I did were pretty grim. Then the training adaptation would show itself. Never took fuel on any training run or race and always felt I could have gone further. I think for a lot of runners its exploring the training adaptation that can come from staying in aerobic/low aerobic effort and the body being forced to become more efficient at using fat as ready glycogen is used up.

Love your channel Chris. This advice was exactly what I've been searching for recently so very timely! Thank you. Keep the great content coming!

Always helpful content Chris. Appreciate all the research you do for us rookies

Another top quality video Chris. Nice one. I’m taking on my first ultra this year and I’m finding your channel a really useful source of information 👍

WOWW!!! This is fascinating!! Many moons ago I studied nutrition at university, and since I did my first marathon I've genuinely worked hard on learning as much as I can about running nutrition, yet this was an eye-opener for me too!!! THANK YOU so much to Julie and to you Chris for asking her these great questions!!! Not so long ago I read about some rather interesting research conducted with mice that indicates that eating late at night could possibly help running endurance... it's certainly to early to draw conclusions but I wonder what Julie thinks!! I'm not on instagram but I just googled Julie and found her online course and some podcasts interviewing her, so THANKS Chris!!

Hey Chris, I am also getting into Ultras this year and this video was GOLD. I started a new playlist with good RU-vid UltraRunning advice videos and this made the cut. Thank you.

Good one! Julie is awesome!

I found your channel about 4 months ago. You have been an absolute gold mine of information on ultra running and nutrition. This one was especially good. I've got my first 55k booked for 4 months time. Thanks Chris, keep up the good work.

Absolutely amazing as usual!

Thank you Chris and Julie very interesting

Hi Chris! Thank you for making such great content. I hope you can do a video about daily nutrition (though out the day, so not during running) in the future. I’m really interested in your take on that. Thanks again and keep going!

Super valuable video Chris. Thanks for putting it together.

Chris, Im 63 and training for a 50K ultra. This content is so useful. Thank you 😊

One trick I have recently started using is to eat quite a bit immediately before starting a really long run (like 5-15 minutes before). That way all of the digestion starts as soon as you start running. Because body is digesting food right from the start of the run your digestive system never slows down. It also means you don't have to chew while running (which I find really hard). I have a 100km event coming up where the first 5km is flat easy running, so I'm planning to use this trick so I don't have to break rhythm early on.

That was SO helpful thank you 👍👍😊

Great video! Love the camera angle for your Zoom!

😁 I can so relate! On my first 56k Ultra I just had water and one Powerbar (180 calories). I finished but the last 20 k were beyond horrible. Not gonna make this mistake again. Like your channel and your subtle humor, btw. 👍

Awesome!

I ran 100k, only ate some peanut butter during the run. I didn't need to eat every hour

Next time ask Julie some examples of carb/protein that work well for most people please? :-) great interview though and very informative. Thanks! 👍

my strategy after 4 hours: every hour - 2 saltsticks, 5g-10 BCAA, no chewing required 50-60g carbs.

Great content - My menu for everyone i take baby food in squeeze tubes - i find these are really good for the protein + they are higher in carbs - and its real food. The ones i get a same packeting as gels - just with a screw top though . Heaps of flavours . And i take the usual salt tabs and tailwind.

some say that too many carbohydrates also cause stomach problems ...

Chris, this was very interesting. I have a question and wondered if you have any thoughts. I have my first two ultras this year. I’ve been using tailwind during training and think it’s great. But as it’s caffeinated, I am wondering how that will play out as my longest run so far has been 4 hours. Would you recommend going for a version without caffeine?

Can you get someone on that is on the low carb ultra running diet? Old school nutritionists still pushing the high carb and gels approach are causing a growing number of prediabetic runners.

Out of interest Chris, on your next ultra how do you plan to take 5-10g protein per hour? What product(s) will you use?

Carbs aren't just fuel, they also facilitate sodium and water absorbtion

how do we get 60 carbs per hour? even high carb scratch is only 100 carbs with seven scoops. how is this affordable?

Every hour! I do 40mins

hey! How do you find your base-line?

For a 24-hour run this sounds like quite some work 24 granola Bars or what ever stays in your stomach do not seem enough 😬

I try to get in 100 calories every mile.

with that voice, you should make a meditation app!