Ultra-trail nutrition: how to avoid taste fatigue

Ultra-trail nutrition is a decisive factor in successfully completing a long-distance race. During an ultra-endurance event such as the UTMB, held every year at the end of August around Mont Blanc, athletes must not only tackle massive elevation gains and changing weather conditions, but also maintain a steady energy intake during sometimes more than 30 hours of effort. In this context, a formidable enemy lies in wait: food saturation, also known as food aversion.

This phenomenon occurs when runners can no longer consume certain foods or drinks because of taste aversion or digestive discomfort. This can lead to a drastic reduction in energy intake, a collapse in performance and, in extreme cases, withdrawal from the race. Understanding the mechanisms that cause this food aversion and adopting an appropriate nutrition strategy helps preserve the pleasure of eating and ensure stable energy throughout the event.

Understanding food saturation in ultra-endurance

During an ultra-trail, the body undergoes continuous stress that alters its normal functioning. The digestive system slows down because it receives less blood flow as circulation is redirected toward the muscles. Food and drinks remain in the stomach longer, which can cause nausea. Added to this is the taste factor: repeating the same sweet flavors for hours eventually overwhelms the taste buds and creates genuine aversion.

Many UTMB runners report that after 8 to 10 hours, the gels and sweet bars that seemed appealing at the start of the race become sickening. The body, already affected by progressive dehydration and temperature fluctuations, intensifies this sensation. When the desire to eat disappears, calorie intake drops and fatigue quickly sets in.

Varying flavors and textures to maintain appetite

To avoid food aversion during an ultra-trail, the first strategy is to introduce a wide variety of flavors from the beginning of the race, rather than waiting until aversion appears. Alternating sweet, salty, sour and bitter flavors stimulates the taste buds and keeps the brain interested in food.

For example, a runner might have a sweet energy gel, then a few salty crackers, followed by a sip of a lightly lemon-flavored acidic drink. The bitterness of a small square of dark chocolate or a hot coffee taken at a nighttime aid station can also provide a mental boost.

Textures also play an essential role. Alternating between liquids (isotonic drinks, broths), semi-liquids (applesauce, purées) and solids (bars, sandwiches, fresh fruit) helps prevent monotony and provides different sensations in the mouth. This variety helps maintain good digestive comfort, as each texture is processed at a different rate.

Alternating energy sources for effective fueling

At the UTMB , for example, aid stations offer a wide variety of foods: soups, cheese, bread, fruit, chocolate, hot and cold drinks. A savvy runner will make the most of this variety to avoid food saturation. Relying solely on one type of product, such as gels or bars, is a common mistake.

An effective nutrition strategy involves planning an alternation. For example, consume a sports nutrition product every 45 to 60 minutes, then include a “real” food every two to three hours, such as salted mashed potatoes or sweet potatoes, or a small cheese sandwich. Homemade preparations, such as purées in soft flasks or energy balls made with dates and nuts, add a personalized touch that reassures both the palate and the mind.

Managing hydration to prevent food aversion

Hydration is a key factor in preventing food saturation. An imbalance between water and electrolytes can alter the perception of flavors, make certain foods less appealing and cause digestive problems.

It is preferable to drink small, regular sips rather than large amounts at once, in order to facilitate digestion and limit bloating. Alternating plain water with isotonic drinks and, during certain stages, salty broths helps maintain optimal fluid balance. During an ultra such as the UTMB, carrying two flasks with different flavors can help break the taste monotony, especially after several hours of running.

The role of mindset and sensory preparation

Food saturation during ultra-endurance is not only a matter of digestion; it is also linked to psychological factors. Changing the way a food is consumed may be enough to make it appealing again. For example, dilute a gel with a little water to soften its flavor, or cut a bar into small pieces to make it easier to chew.

Some runners associate a “treat” food with a specific moment, such as chocolate at the top of a pass or coffee early in the morning. This type of ritual creates positive anticipation and helps maintain motivation. Working on this mental aspect during training, by reproducing race conditions and testing different foods when tired, helps runners be better prepared on race day.

Example of a nutrition strategy for the UTMB

A good nutrition strategy for the UTMB should be prepared several months in advance.

• Before the race: test 3 to 4 food groups and flavors during your long runs.

• During the race:

  • Alternate between liquids, semi-liquids and solids every 45–60 minutes.

  • Include a salty food every 2–3 hours.

  • Plan for 2 or 3 different drink flavors to switch between as the hours pass.

It is also recommended to vary drink flavors, for example starting with fruity flavors at the beginning of the race, then switching to more neutral or salty tastes at night. At aid stations, taking a few moments to savor a favorite food and hydrate with a neutral drink can help you set off again with renewed energy.

Conclusion: train your stomach like your legs

Avoiding food aversion during an ultra-trail requires preparation just as meticulous as physical training. A variety of flavors and textures, rotating energy sources, well-managed hydration and a positive mindset are the pillars of a successful nutrition strategy. By working on these aspects during training, you will give your body every chance to remain strong until the finish line and fully enjoy this unique adventure.