Fueling or under fueling?

*Pic-Founder Jarrod in the last km of a 163km 7000m + vert mountain race last year.

Getting the most out of your body while being in the hills?

Getting deeper into the ultra-marathon world has really highlighted how important nutrition is, and I’ve started carrying those lessons into my time in the hills. For an ultra, I will try to aim around 90 grams of carbs per hour, but around 60 grams for hunting due to less intense output.

The tricky part is always striking the balance - you need enough fuel for long or multi-day missions, but carrying too much can slow you down and affect performance. Having some ballpark numbers to work with is a good starting point.

I try to avoid putting my body into a heavy carbohydrate deficit, and having a plan makes a big difference. Below I’ve included some example numbers and food options based on my own body weight (around 75 kg).

This isn’t a strict formula, just a guide to get you thinking about whether you’re fueling enough for the hours you’re out in the hills or mountains.

The amounts below will vary between different products/brands, but will help show the overall idea. This example is just based mainly around food, hydration is also super important, and we will cover it in another yarn.

    Carb Packing List (7 hrs, 75 kg person)

     Fruits & Dried Fruits

• 2 bananas (≈55 g carbs)

• 150 g dried fruit mix (raisins, apricots, dates) (≈110 g carbs)

     Bread & Quick Snacks

• 4 slices whole-grain bread (≈60 g carbs)

• 2 single-serve jam or honey packs (≈25 g carbs)

     Energy Foods

• 2 energy bars (≈50 g carbs)

• 2 energy gels (≈50 g carbs)

     Drinks

• 1 sports drink (1 L) (≈60 g carbs)

⚡ Totals

• Carbs ≈ 360 g

• Spread across 7 hours = ~50 g/hr

🗂️ Suggested Hourly Use

• Hour 1: ½ banana + ½ bar (~30 g)

• Hour 2: Jam bread slice + water (~35 g)

• Hour 3: Dried fruit handful (~30 g)

• Hour 4: Gel + bread slice (~40 g)

• Hour 5: Sports drink (~30 g)

• Hour 6: ½ bar + ½ banana (~30 g)

• Hour 7: Gel + dried fruit (~40 g)

This keeps your intake steady without stomach overload. I aim to eat something every 20-30 mins, even if its just a mouthful.