Do you need protein during ultra events?

What does the research say?

In one controlled study of eight endurance-trained men, six hours of exercise at 50% of maximal oxygen uptake with carbohydrate alone did not improve whole-body protein balance, while adding protein to the carbohydrate drinks did improve protein balance during exercise and recovery. That shows protein ingestion changes how the body handles amino acids, which does not mean it makes you faster. We did not find consistent evidence that mid-race protein improves ultra performance, so treat it as optional. Evidence level: emerging.

The strongest-supported priorities during an ultra are carbohydrate (30 to 60 g/h for most, up to 90 g/h for events beyond 2.5 hours with glucose and fructose), fluid to thirst and sodium for those who need it (Jeukendrup 2014).

Why do some runners still want protein?

• Appetite and palate fatigue. After six hours of sweet gels, savoury food is appealing.
• Satiety and variety. Real food keeps the gut functioning and the mind engaged.
• Muscle damage. Long events break down muscle; protein afterwards, not during, is where the recovery evidence sits.

What should you eat at aid stations?

You do not need a powder. Common options at South African ultras (Comrades, Two Oceans and trail ultras) include sandwiches, boiled potatoes with salt, soup, biltong, nuts, bananas and sweets. These provide some protein, sodium and carbohydrate together. Check the race information: Comrades confirms that seconds may hand over refreshments to runners at stationary points, so you can carry your own favourites. Test everything in training first.

If you want a carbohydrate-protein product, 32Gi Race Pro Carb/Protein gives 56 g carbohydrate and 8.7 g pea protein per 4 scoops, with retail prices ranging R287 to R600 (October 2026); Biogen Recovergen gives 16.4 g protein and 65 g carbohydrate per serving at R37.60 to R52.22. Both are better treated as recovery drinks than as race fuel.

How much protein after the race?

ISSN position: about 0.25 g/kg of high-quality protein per dose (20 to 40 g for most adults), spread across the day. For a 70 kg runner, 20 to 25 g within a few hours of finishing, then regular meals. Total daily protein of 1.4 to 2.0 g/kg is the evidence-based target for most exercising adults. See how much protein per day.

What are the risks?

• Too much protein, fat or fibre in the gut mid-race can slow stomach emptying and cause nausea. Keep intake modest.
• Whey powder in a flask in the heat can spoil or clump.
• Anyone with kidney disease, pregnant athletes and people on regular medication should follow medical advice on protein; milk allergy rules out whey and casein. Under-18s should not do ultra events on supplements; food comes first.

A sensible ultra plan

Carbohydrate every 15 to 20 minutes, sip fluids to thirst, salt if you sweat heavily, some savoury food, and a carbohydrate-protein recovery drink or meal as soon as you finish. See best recovery drinks and the Comrades plan.

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