Eat Like a Savage….or maniac: Nutrition Tips for Smashing an Ultra Marathon in New Zealand

Let’s get one thing straight before we dive in: if you think you can rock up to a 100K + ultra with a packet of bloody hard jubes and a half rotten banana, you’re dreaming e hoa. Running an ultra marathon in New Zealand isn’t just “a big run” — it’s a full-scale war between your legs, your screaming brain and your gut. If you don’t fuel right, you’ll hit the wall harder than that angry fella I saw on Aussie MAFS recently.
So, here’s how you actually feed the beast…… ( the beast being you, kia ora). 

1. Carbs are King, Bow Down.

Not keto, not carnivore, not "I only eat activated kale with Himalayan sea salt" bullshit. CARBS.
When you’re 60km deep into some muddy goat trail in the Tararuas or 20 hours deep into your fave Back Yard Ultra and your soul is leaving your body, it’s carbs that’ll keep you moving — not your smug willpower or your Goggins Mantra…...although to be fair at riverhead BYU this year I could have done with someone carrying a boat with the deluge that happened. You should be aiming for about 60–90 grams of carbs per hour during the race. If you're a maniac doing 100-milers, even up to 120g/hr is possible — but practice it before race day unless you want to spend half your ultra fertilising the trail.
Pro Tip: Mix it up — gels, chews, bananas, white bread sammies with jam, and hell, even cold boiled potatoes with a sprinkle of salt. Variety stops your gut from going on strike. And having options helps when you just cant stomach something anymore.

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2. Train Your Gut or prepare to get Wrecked

You can have the fanciest gear (with no idea) and legs carved from Kauri, but if your gut folds mid-race, you're screwed.
Training your gut is non-negotiable. Every long run, practice eating and drinking exactly like you would in the race. Start small, add carbs slowly, and build up. Your gut is a muscle; treat it like one.
Golden Rule: Drinking to thirst is the go, but if your really moving often about 500–750ml of fluids per hour, with electrolytes ( see 3 below) helps unless you want to cramp like a stiff legged goat halfway up the Okatiana climb.

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3. Electrolytes

​Newsflash: you can sweat buckets during a New Zealand ultra. Whether you’re grinding up mountains or baking alive somewhere on the South Island’s exposed tracks, electrolyte balance can make a difference.
You’re losing sodium, potassium, magnesium, and other tasty minerals. Replacing just water without salts can actually kill you. Seriously. Google "hyponatremia" if you’re feeling spicy.
What to do:

• Use Salt capsules
• Eat Salty food (chips, pretzels, breads with spread)
• Sports drinks with a decent electrolyte balance ( doubles up for easy to consume Carbs too)

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​4. Eat Before You're Hungry

If you wait until you feel hungry to refuel, congrats — you're already halfway into the pain cave, population: Just you.
Don't wait, start eating regularly early and stay on top of it.
Set alarms. Stick to a plan “eat every 20-30 minutes” routine even if you feel like a damn superhero. You’re not…..Yet.
Ultras are about managing decline, not avoiding it. Good nutrition just slows the inevitable suffering as much as possible…..but hey…..that's why your doing it , RIGHT!

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​5. Don't Try New Shit on Race Day

This should be tattooed on your forehead, maybe it should be my next tat too ( see what I did there)
Somewhere between the pre-race expo full of free samples and your last-minute panic buy of new caffeine gel shots, you’ll be tempted to experiment. DON'T.
Stick to what you trained with. Even a “cool new energy bar” can turn your intestines into a Slip ’n Slide of horror.

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​Special Kiwi Ultra Tips

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• Dahl makhani the night before doing the Taupo 100km seems like a treat, but with all that nervous energy, lack of toilet access at the start and the conga line of hundreds along a single trail for kms at the start …… its not a treat for the race, trust me! Stick with lower fat and tried and true options the night before your race.
• Manuka honey or Vegemite (and chip) on the humble white bread bun or sammie hits the spot is easy to prep and is kiwi as ow.
• Watch out for weather swings: New Zealand can f**k you up with snow, sunburn, and sideways rain in the same 4 hours. Your fuel, hydration and electrolyte needs can double or halve if the weather turns hellish.
• Water from streams and creeks— treat it if you spot a possum corpse floating past. But honestly take caution, I mean if your in a bind , your in a bind. But take it from someone who got caught out, drank from a stream in the bush and a few weeks later had bad Giardia! Any water way that may pass through farms or livestock , is risky !

Final Thought: Respect the Race

New Zealand ultras will humble the f**k out of you if you don’t show them proper respect.
Fuel your body like you’re fuelling that first car you owned with the broken fuel gauge — relentlessly, methodically, and with the good stuff. Blow it, and you’ll be crawling the last 10, 20 or more km to the finish questioning every life choice that brought you here. Actually even if you nail it you'll still be questioning every life choice that got your here. But Chances are you will have got the job done and in a few days time as the toe nails start to fall out and the chafing eases ….. you'll think , when can I do this again !
Go run, go eat, go conquer, go suffer serenely.....Then repeat. 

Ultra Nutrition nailed, Tarawera 100 miler finished

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