nutrition

For most races, a plan can be simplified into some combination of water, sodium, carbohydrates, and caffeine. Exactly what combination is personal and requires a experimentation.

To give you an idea of what a plan might look like, here’s my plan for the 2025 Black Canyon 50k:

water	1 liter/hr
sodium	1500mg/hr
carbs	128g/hr
caffeine	50mg at mile 19 and 50mg at mile 24

I developed this plan over several years of testing, practice, and trial and error. Essentially sciencing the shit out of it!

Where do you begin?

Start with water. To get an idea of how much water you lose, weigh yourself before and after a run (If you struggle with body image issues, enlist the help of a friend to record your weight). 1 liter of water weighs 1 kilogram or 2.2 lbs. So if you run for 1 hour (without drinking or eating anything) and lose 1 lb, you’ve lost 0.45 kg of water through sweat. To replace what you’ve lost, you’ll want to drink close to one half liter bottle an hour. This amount will vary based on things like weather and how hard your effort is, but this will be a good starting point.

Sodium is the next piece of the puzzle. How much sodium an individual loses during exercise varies a ton. At 1500mg an hour, I’m considered a very salty sweater. Other people might only lose 400mg per hour. Figuring out exactly where you stand can be tricky without actually getting a sweat test which you can get from Precision Fuel and Hydration. I’ve had one done. If you can afford it, I highly recommend it. Other than testing, you can get a general idea of how much salt you lose by looking at your clothing and face after a long workout. A salty sweater will have noticeable white marks. If you have a dog, you may notice you become his new favorite person because of how salty your legs taste.

Carbs are magical! In general, the more you can tolerate, the better you’ll feel, perform, and recover. You probably don’t need carbs for any event under 2 hours, but I like consuming mid-race carbs for anything over an hour in duration. How much should you take? I take 128g/hr, but if you’re a beginner in the carb game, don’t start there. Start with 60g/hr and see how you feel. Then, continue to slowly build up to 90g/hr in your training runs. These days 90g/hr is good minimum amount to shoot for. Many people do very well on 90g/hr. If you can tolerate it, experiment with higher amounts in training, but don’t be discouraged if you can’t push higher. Super high carb intake is not for everyone.

Caffeine is rocket fuel! But be aware of how you tolerate caffeine. I’m pretty sensitive to caffeine so I use it sparingly and in small amounts. Other people are better at processing and using caffeine so they can tolerate larger amounts.

Adapt on the Fly

While it’s a good idea to enter a race with a definitive plan, things happen and you have to be ready to adapt. Weather could be cooler or hotter than anticipated, your effort level could be different, or your stomach could just be having a bad day. A good racer knows how to roll with the changes, listen to their bodies, and adapt. I know I had to adapt at Black Canyon. Because temperatures were cooler than I expected at the beginning of the race, I ended up skipping a planned water fill-up at one of the early aid stations. I made this decision on the fly during the race based on how my body felt. I knew from experience that I would function better with a little less water early on. A plan is good, but don’t be afraid to deviate from it.

As always, If you’d like more personalized advice, message me!