Ultra-distance rucks—events that exceed marathon distances and can last 12 hours or more—place significant demands on your body’s energy systems. Proper fueling is critical to maintain endurance, avoid fatigue, and keep your muscles functioning throughout the event. In this article, we’ll discuss the best strategies for staying fueled during ultra-distance rucks, focusing on the types of fuel, timing, and how to adapt your nutrition to handle the unique challenges of these extended endurance events.
Why Fueling is Critical for Ultra-Distance Rucks
During ultra-distance rucks, your body requires a continuous supply of energy to carry you through prolonged periods of exertion. The combination of distance, time, and the added weight of a rucksack increases your calorie burn significantly. Without proper fuel, your glycogen stores can quickly deplete, leading to fatigue, muscle breakdown, and mental exhaustion. Consistently consuming the right foods and drinks helps maintain your energy levels, prevent “bonking” (hitting the wall), and ensure you have the endurance to complete the event.
What to Eat During an Ultra-Distance Ruck
Fueling for an ultra-distance ruck involves a mix of carbohydrates, protein, and fats to provide both quick energy and long-lasting fuel. Here’s a breakdown of what to eat:
1. Carbohydrates: The Primary Energy Source
Carbohydrates are your body’s main source of energy during endurance activities. For ultra-distance rucks, focus on consuming both fast-digesting and slow-digesting carbohydrates to provide immediate energy and maintain fuel stores over the long haul. Options like energy gels, chews, and sports drinks provide quick energy, while more substantial foods like whole grain bread, oatmeal, or rice cakes offer sustained fuel. Aim to consume 30-60 grams of carbohydrates per hour during the event to keep your glycogen levels topped off.
2. Protein: Supporting Muscle Function
While carbs are critical for energy, protein is essential for muscle repair and endurance during long events. Consuming small amounts of protein during ultra-distance rucks helps prevent muscle breakdown and supports recovery even while you’re still on the move. Snacks like protein bars, trail mix with nuts, or jerky are excellent sources of protein that are easy to carry and eat on the go. Aim to consume around 5-10 grams of protein per hour to support your muscles during the event.
3. Fats: Long-Lasting Energy
Fats provide a slow-burning energy source that’s particularly useful during ultra-endurance events. While carbohydrates provide quick energy, fats offer sustained energy that can help you maintain endurance over many hours. Healthy fat sources like nut butters, avocado, or coconut oil-based snacks are ideal for providing long-lasting fuel. Be mindful of portion sizes, as too much fat can slow digestion and cause discomfort during the event.
Timing Your Fuel Intake
Fueling during ultra-distance rucks is all about consistency. You’ll want to avoid long gaps between eating to prevent energy crashes and fatigue. Here are some key timing strategies for staying fueled:
1. Start Fueling Early
Don’t wait until you feel hungry or tired to start fueling. Begin consuming small amounts of carbohydrates within the first 30-45 minutes of your ruck and continue fueling at regular intervals. This ensures that your glycogen stores remain high and helps you avoid hitting a wall later in the event.
2. Eat Small, Frequent Snacks
Rather than eating large meals, focus on consuming small, frequent snacks throughout the ruck. Eating every 30-45 minutes helps maintain your energy levels without overwhelming your digestive system. This approach allows your body to continuously absorb nutrients and keeps you fueled over the long distance.
3. Hydrate Alongside Your Fuel
Staying hydrated is just as important as eating during an ultra-distance ruck. Drink small amounts of water or an electrolyte drink regularly to maintain fluid balance and prevent dehydration. Aim to drink 4-8 ounces of fluid every 15-20 minutes, adjusting based on your sweat rate and environmental conditions. Combine hydration with snacks that contain electrolytes to prevent cramping and keep your muscles functioning optimally.
Best Snacks for Ultra-Distance Rucks
Here are some of the best portable snacks for staying fueled during an ultra-distance ruck:
- Energy Gels or Chews: These provide quick-digesting carbohydrates and are easy to eat on the go, offering a fast energy boost.
- Trail Mix: A combination of nuts, dried fruit, and chocolate offers a mix of carbohydrates, healthy fats, and protein for sustained energy.
- Jerky: A protein-rich snack that’s portable and easy to eat while rucking, helping to support muscle endurance and recovery.
- Rice Cakes with Nut Butter: This snack provides a balance of carbs and fats, offering quick energy and long-lasting fuel.
- Bananas: Rich in potassium and easy to digest, bananas are great for preventing cramps and offering a quick carb boost.
- Protein Bars: Opt for bars that offer a blend of carbohydrates and protein for a balanced energy source during the event.
Conclusion
Fueling for ultra-distance rucks requires a strategic balance of carbohydrates, protein, and fats to maintain energy and muscle function over extended periods. By starting early, eating small, frequent snacks, and staying consistent with your hydration, you’ll ensure your body has the fuel it needs to keep going. Focus on portable, easy-to-eat foods that provide quick and long-lasting energy, and listen to your body’s cues to adjust your fueling strategy as needed. With the right approach, you’ll be well-prepared to tackle even the longest ruck events with sustained energy and endurance.
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