A field guide for ultramarathon runners — from the enthusiast to the competitive. Every supplement has an evidence level (A→D), dose, timing, synergies, conflicts and a suggested product. Race strategies and daily protocols are designed for long distances, technical terrain and real training loads.
Who's behind it
Lucas Democh
Amateur ultramarathon runner · Creator
Shares here the nutrition and supplementation decisions made for ultramarathons — what worked, what didn't, and what the scientific evidence recommends. Everything is tested in long training runs before entering races.
Laércio Martins
Ultramarathon runner · Technical support
Backs the project with the experience of someone who has been running extreme distances for years. Strategies here are curated based on real field practice, not just literature.
Why nutrition and supplementation matter in ultras
In 50, 80, 100 km or longer races, the body stops being limited by VO₂max and starts being limited by fuel, hydration and tissue durability. You won't "run stronger" if you burn through all your glycogen in the first hours, nor last 12 h if your joints weren't prepared. The right supplementation fills the gaps that training and diet alone don't cover.
The point isn't to find shortcuts — it's to eliminate what's slowing you down: central fatigue from cortisol overload, inflamed joints, deficiencies in minerals lost through sweat. Everything here is addressed based on current RCTs and meta-analyses, not marketing promises.
How to navigate
- Start with the Summary Table — single table with all supplements, ordered by category.
- Filter by evidence (A, B, C, D) or search by name directly.
- Click any supplement to open a dedicated page with mechanism, dose, evidence, synergies and recommended product.
- Check the Daily Protocol that organizes everything in a daily schedule.
- Race strategies and international travel have dedicated pages for pre-race operational details.