Multi-stage ultramarathon nutrition plan
Starting point - experience first
However, a key lesson from my previous ultras is that more carbohydrates do not automatically mean better performance. For example, during one race, relying heavily on gels for hours caused my stomach to shut down around the eight-hour mark. That experience reshaped my approach. While sports nutrition remains practical and efficient, I no longer rely on gels alone.
As a result, testing confirmed that mixing fuel works best: three gels, a small cheese and salami tortilla, dried fruit, one litre of electrolytes, and 0.5 litres of a carbohydrate-electrolyte drink kept my stomach settled. Therefore, this forms the foundation of my South Africa strategy: combine concentrated carbohydrates with varied textures and real food, rather than depending on a single source.
The five-part daily nutrition system
Each race day is structured around five basic elements:
- Breakfast before the stage
- Fuel during the stage
- Immediate recovery after finishing
- Lunch and a second proper meal during the afternoon
- Dinner at camp
In other words, the principle is not to rely on one large meal at the end of the day. After hours on the trail, refuelling begins immediately upon finishing and continues with energy and nutrient replacement throughout the afternoon.
Six-day nutrition plan
Day 1 · 50 km · 4.143 kcal
Breakfast604 kcalRT Blueberry & Vanilla Muesli424 kcalN2 C30 Fuel Bar180 kcal
During the stage1.620 kcalN2 C90 High Carb Drink Mix360 kcal6 × N2 C30 Energy Gel720 kcal3 × N2 C30 Fuel Bar540 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch888 kcalRT Tomato Soup286 kcalRT Potato Garam Masala602 kcal
Dinner701 kcalRT Pulled Pork701 kcal
Day 2 · 41 km · 4.139 kcal
Breakfast673 kcalRT Crunchy Granola493 kcalN2 C30 Fuel Bar180 kcal
During the stage1.500 kcalN2 C90 High Carb Drink Mix360 kcal5 × N2 C30 Energy Gel600 kcal3 × N2 C30 Fuel Bar540 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch931 kcalRT Chicken Soup331 kcalRT Burrito Bowl600 kcal
Dinner705 kcalRT Kebab Stew705 kcal
Day 3 · 50 km · 4.135 kcal
Breakfast619 kcalRT Chocolate Muesli439 kcalN2 C30 Fuel Bar180 kcal
During the stage1.620 kcalN2 C90 High Carb Drink Mix360 kcal6 × N2 C30 Energy Gel720 kcal3 × N2 C30 Fuel Bar540 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch859 kcalRT Tomato Soup286 kcalRT Beef Stew573 kcal
Dinner707 kcalRT Lamb Mulligatawny707 kcal
Day 4 · 80 km · 5.443 kcal
Breakfast604 kcalRT Blueberry & Vanilla Muesli424 kcalN2 C30 Fuel Bar180 kcal
During the stage3.000 kcal2 × N2 C90 High Carb Drink Mix720 kcal10 × N2 C30 Energy Gel1.200 kcal6 × N2 C30 Fuel Bar1.080 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch981 kcalRT Chicken Soup331 kcalRT Beef Stew Field Meal650 kcal
Dinner528 kcalRT Taco Bowl528 kcal
Day 5 · 59 km · 4.615 kcal
Breakfast673 kcalRT Crunchy Granola493 kcalN2 C30 Fuel Bar180 kcal
During the stage1.920 kcalN2 C90 High Carb Drink Mix360 kcal7 × N2 C30 Energy Gel840 kcal4 × N2 C30 Fuel Bar720 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch987 kcalRT Tomato Soup286 kcalRT Pulled Pork701 kcal
Dinner705 kcalRT Kebab Stew705 kcal
Day 6 · 50 km · 4.180 kcal
Breakfast619 kcalRT Chocolate Muesli439 kcalN2 C30 Fuel Bar180 kcal
During the stage1.620 kcalN2 C90 High Carb Drink Mix360 kcal6 × N2 C30 Energy Gel720 kcal3 × N2 C30 Fuel Bar540 kcal
Recovery330 kcalN2 P30 Recovery150 kcalN2 C30 Fuel Bar180 kcal
Lunch1.038 kcalRT Chicken Soup331 kcalRT Lamb Mulligatawny707 kcal
Dinner573 kcalRT Beef Stew573 kcal
RT = REAL Turmat; N2 = Neversecond
The calorie values shown are based on the stated serving sizes of individual products. At the same time, final adjustments depend on stage duration, weather conditions, training feedback and individual tolerance.
Carbohydrates - consistency rather than extremes
The plan works with a target of approximately 60 g of carbohydrates per hour during each stage. This is not intended as a universal recommendation, but as a practical working target. In a six-day race, the ability to tolerate carbohydrate intake over many consecutive hours is just as critical as the theoretical maximum amount that could be consumed. For this reason, a sustainable strategy executed consistently for six days takes priority over a theoretically optimal plan that the stomach cannot manage.
While the Neversecond C-Series forms the core of on-trail fuelling, it is part of a broader mix rather than the entire strategy. One serving of C90 Drink Mix provides 90 g of carbohydrates and 360 kcal, one C30 Energy Gel provides 30 g of carbohydrates and 120 kcal, while one C30 Fuel Bar provides 30 g of carbohydrates, 180 kcal and a solid texture. That variety matters: liquid carbohydrates provide an efficient delivery method, while gels and solid bars offer alternative textures when chewing is preferred.
The Beast - the central nutrition challenge
Stage 4, The Beast, covers 80 km and represents the most demanding day of the event. Working with an estimated 13 hours on the trail at a target of 60 g of carbohydrates per hour requires approximately 780 g of carbohydrates in total.
The planned Neversecond fuel provides:
- 2 x N2 C90 High Carb Drink Mix = 180 g carbohydrates
- 10 x N2 C30 Energy Gel = 300 g carbohydrates
- 6 x N2 C30 Fuel Bar = 180 g carbohydrates
In addition, this provides 660 g of carbohydrates in total. The remaining approximately 120 g can, depending on actual stage duration and conditions, be covered by breakfast and supplementary food during the stage. Planning an ultra stage cannot simply be reduced to counting gels; it requires coordinating pre-stage fuelling, carried nutrition, gut tolerance while moving, and immediate recovery after finishing.
Recovery begins at the finish line
Recovery therefore starts the moment the stage ends. First, the immediate priority is N2 P30 Recovery, delivering 30 g of protein, 4.8 g of carbohydrates, 0.8 g of fat, 180 mg of sodium, and 150 kcal per serving.
Because P30 is formulated specifically for rapid protein delivery rather than substantial calorie replacement, it acts as a targeted recovery kickstart rather than a full meal. It bridges the critical window before camp meals, helping sustain recovery so the body can repeat the effort the following morning.
Lunch as part of recovery
Recovery does not end with a recovery drink after the stage. Following N2 P30 Recovery, the plan includes a proper meal a few hours later, consisting of one serving of RT soup and one serving of an RT main meal.
After several hours on the trail, a hot soup is a welcome change, both psychologically and practically. It provides hydration and a savoury reset after hours of sweet race nutrition. The main meal then delivers another substantial source of energy and nutrients to support continued recovery. It is also important that these meals change from day to day: after six consecutive stages, variety in flavours and textures gives more flexibility to adapt to appetite and feel after each stage.
Food at camp and dinner
For dinner at camp, the menu draws from a broad selection of RT meals, including Pulled Pork, Kebab Stew, Lamb Mulligatawny, Taco Bowl, Beef Stew, Potato Garam Masala, and Burrito Bowl. After long hours on the trail, the priority is something simple, warm, and substantial. Freeze-dried meals are particularly practical for this type of race because they deliver significant nutritional value with minimal pack weight and straightforward preparation.
Breakfasts follow a similar rotation between RT Blueberry & Vanilla Muesli, RT Crunchy Granola, and RT Chocolate Muesli, preventing repetition over six consecutive mornings.
Balancing sports nutrition with real food
The strength of this strategy lies in how the components function together as an adaptable system. Multi-day stage racing brings distinct challenges: appetite fades, sweet flavours can become unpalatable, and digestive comfort fluctuates from day to day.
Having distinct options keeps energy intake steady: liquid carbohydrates through C90 provide effortless fuel, C30 Gels supply fast energy, C30 Fuel Bars give chewable substance, and freeze-dried savoury meals provide comfort in camp. The objective is to maintain daily caloric targets without overwhelming the digestive system.
The 800 kcal emergency reserve
Race regulations mandate an emergency food reserve of at least 800 kcal, carried separately from the planned daily nutrition system. In a self-sufficient race where every gram carried impacts running efficiency, caloric density per gram is critical.
The emergency reserve consists of four THIS-1 Blackcurrant Energy Bars, providing 852 kcal for a total weight of approximately 160 g. This reserve remains untouched as a safety buffer for emergency situations.
A multi-stage nutrition strategy does not need theoretical perfection. It needs to be practical to carry, easy enough to tolerate and reliable to repeat stage after stage.
System validation through testing
A nutrition plan is only as reliable as its execution under real conditions. In the lead-up to South Africa, the complete system undergoes testing across consecutive back-to-back training blocks:
- breakfast timing before running
- carbohydrate intake during long runs
- N2 C90 High Carb Drink Mix
- N2 C30 Energy Gels and C30 Fuel Bars
- combinations of sweet and savoury items
- hydration and electrolyte balance
- recovery immediately after training
- lunch
- dinner
I am particularly interested in how the stomach responds after several consecutive long days, because this is the part of the race that cannot be simulated simply by looking at numbers on paper. The aim is not complexity, but building a system that remains light enough to carry, practical to use, nutritionally sound, and sustainable for six consecutive days.
Test. Adjust. Trust the plan.
Frequently Asked Questions
There is no single number that works for every athlete. Requirements depend on race rules, stage duration, terrain, weather, body size and individual tolerance. For Ultra X South Africa, the race requirements include a minimum of 2,000 kcal of food per day, plus a separate 800 kcal emergency food reserve.
There is no single target for every athlete. This plan uses approximately 60 g of carbohydrate per hour as a working target. The most important factor is finding an intake that can be tolerated and maintained consistently over consecutive days.
Taste, texture and appetite change during long races. Drinks, gels, bars and conventional or savoury food provide different ways to maintain energy intake when one type of food becomes difficult to consume.
Freeze-dried meals are lightweight, easy to prepare and provide a substantial meal without adding unnecessary weight. They are particularly practical when food has to be carried or transported between camps.
It is a separate safety reserve required by the race rules. It is carried in addition to the normal daily food supply and is not part of the planned daily calorie intake.
About the Author
Robert Kereži is an endurance athlete specialising in long-distance and multi-stage ultramarathons. He made history in the Ultra X series as the first runner to surpass 2,500 race kilometres, an achievement recognised with the lifetime Gold Bib #1.
His approach to race nutrition is rooted in extensive field experience, rigorous testing, and continuous refinement under realistic conditions. For Ultra X South Africa, he structures his strategy around concentrated carbohydrate sources, recovery protocols, and freeze-dried meals, focusing on gut tolerance and sustained performance across six consecutive stages.
About Lyocorner
Lyocorner specialises in freeze-dried meals, sports nutrition, water filtration and outdoor cooking gear. We help hikers, mountaineers, runners, cyclists, sailors and expedition teams choose practical nutrition and equipment for time spent outdoors.
Make it count. Every calorie, every drop and every gram counts.
Credits
Article: Robert Kereži (@ultrarobert.si)
Photography: Robert Kereži (@ultrarobert.si)