NUTRITION PLAN
BACKYARD ULTRA TRAINING GUIDE
As you prepare to take on the legendary test of endurance that is the Backyard Ultra, fuelling your body becomes your greatest ally. Unlike any other race, this event’s unpredictable length demands not just strength and strategy, but smart, adaptable nutrition. In this guide, you’ll discover key insights and practical tips to keep your energy steady, your mind sharp, and your spirit strong – so you can go farther, longer, and conquer the Backyard Ultra with confidence.
BUILD YOUR BASELINE
A balanced diet is your foundation. Focus on a mix of carbohydrates, proteins, and healthy fats to prepare your body for long-lasting performance. Carbohydrates are your main energy source, proteins repair and rebuild muscles, and fats provide steady endurance fuel. Stick to nutrient-rich whole foods to keep your system running smoothly.
Carbohydrates are the star of endurance racing. Choose complex carbs – think whole grains, fruits, vegetables, and legumes – for a slow, consistent energy release that keeps you moving without spikes or crashes.
FUEL AND HYDRATE WITH PURPOSE
In the days before the event, load up on easily digestible carbohydrates like rice, pasta, or bananas to top off your glycogen stores. During the race, choose portable, easy-to-digest snacks such as energy gels, granola bars, or dried fruit. Always test your race-day fuel during training to ensure it sits well with you when it counts.
Hydration is equally critical. Begin the race well-hydrated and maintain it with small, steady sips throughout. Alternate between water and electrolyte drinks to replace lost salts and prevent fatigue. Staying ahead of dehydration will help you maintain focus and rhythm as the hours roll on.
ADAPT AND REFUEL BETWEEN LOOPS
Your training runs are the best time to fine-tune your nutrition strategy. Experiment with different food combinations, timing, and hydration methods to discover what fuels you best. No two runners are the same – what works for one might not work for another.
During rest breaks between loops, eat small, easy-to-digest foods that provide a quick energy boost. Bananas, peanut butter sandwiches, or energy bars can all do the trick. Refueling smartly during these short windows prepares your body for the next lap without overloading your stomach.
RECOVER AND REWARD YOUR BODY
After you’ve conquered a Backyard Ultra, recovery nutrition becomes your victory lap. Refuel with a balanced meal that includes protein to repair muscles, carbohydrates to replenish glycogen stores, and hydrating foods or drinks to restore lost fluids.
Listening to your body throughout the race – and afterward – ensures lasting strength and faster recovery. With the right fuel and hydration, you’ll not only endure the challenge but thrive in it, ready to take on each loop with renewed energy and determination.