Fueling the Finish: Nutrition Strategies for All-Day Adventure Racing
- Ryan Peternell
- Jul 29
- 3 min read
⛽ Why Nutrition Matters in Endurance Racing
When you're battling mud, maps, mountains, and mental exhaustion for hours—sometimes days—your body isn't just burning energy; it's burning through reserves of resilience. Poor fueling can turn even the strongest athlete into a sluggish liability. Good nutrition? It's your secret weapon.
🔥 Calorie Needs: How Much Fuel Do You Really Need?
Endurance athletes typically burn between 400–800 calories per hour, depending on intensity, terrain, weather, and individual metabolism. To maintain energy and avoid "bonking," racers should aim to consume 200–300 calories per hour, which is enough to sustain output without overwhelming digestion.
🍳 Macronutrient Breakdown: What Should Those Calories Be Made Of?
Balancing your macros can keep energy levels steady and aid recovery mid-race.
Macronutrient | % of Calories (General Guideline) | Why It Matters | Examples |
Carbohydrates | 60–70% | Quick energy. Your body’s go-to during racing. | Bananas, energy gels, pretzels |
Fat | 15–20% | Slow-burning fuel, helpful during long stretches. | Nuts, nut butter, cheese |
Protein | 10–20% | Muscle repair and satiety, crucial for long races. | Jerky, protein bars, Greek yogurt |
Hydration | 500–750ml of water/hour, adjusted for heat and terrain | Aside from obvious performance benefits, hydrate for SAFETY - Avoid Heat-Related Illnesses & Maintain Cognitive Function | |
Electrolytes | Include sodium, potassium, and magnesium via drinks or capsules | Preventing Hyponatremia | Drink mix, Gatorade, SaltTab |
Note: During the heat of the race, carbs should dominate. Fat and protein help with longer-term fuel and satiety but are harder to digest during high effort.
🕒 Sample Hourly Fueling Plan
Time | Fuel Option | Calories | Notes |
0:00 | Banana + Electrolyte Drink | 200 | Start strong with simple carbs & hydration |
1:00 | Energy Gel + Water | 100 | Quick boost, easy to digest |
2:00 | Mini Wrap with Nut Butter | 300 | Adds protein & fat for sustained effort |
3:00 | Sports Drink + Trail Mix | 250 | Electrolytes + mix of macros |
4:00 | Rice Ball + Jerky | 350 | Real food option, digestible starch & protein |
5:00 | Energy Bar + Caffeine Shot | 300 | Great for a mental and energy lift |
🥪 Real Food vs. Gels and GUs: What’s Better?
Both have their place, and many racers use a hybrid approach.
✔️ Real Food Benefits:
More satisfying (mentally and physically)
Better for digestive health on multi-day events
Helps balance macros, especially fats and proteins
Best Used: During slower sections, transitions, and breaks
🚀 Gels & GUs Benefits:
Fast-absorbing and convenient
Portable and lightweight
Designed for timed energy release
Best Used: During high-intensity bursts or when digestion is compromised
🗣 Pro Tip: Practice with your race-day nutrition during training. Your gut needs conditioning just like your muscles.
🧠 Strategy Tips
Eat every 30–45 minutes even if you're not hungry.
Use a mix of liquids, solids, and semi-solids to keep things digestible.
Caffeine can be a useful booster—but track your intake to avoid GI distress or energy crashes.
Salt and electrolytes are essential, especially in hot climates or long paddling sections.
🏁 In Summary
Fuel early, fuel often, and fuel smart. Adventure racing is part athleticism, part strategy, and part survival—and your nutrition plan might be the difference between finishing strong or crawling to the end. Whether you’re munching on a PB&J mid-paddle or squeezing a sticky gel on the run, the goal is clear: stay energized, stay focused, and keep moving forward.
Captain Ryan cannot personally recommend this book enough. As a real food eater (My gut struggles to even mix Gels & Gus - Props to Cliff Bloks), I have made a huge count of these recipes and learned a ton from the food study SKRATCH labs has done. If you want to learn more and this blog has peaked your interest - HIGHLY RECOMMEND you pick up this book.
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