Nutrition, Fueling & Ultra Running with Todd Reinkemeyer

The Story

🎙️ Ultrarunning Nutrition: How to Fuel Your 50K, 100K & 100-Mile Race with Todd Reinkemeyer

What should you actually eat and drink when you're training for—or racing—an ultramarathon?

In this episode of Running Miles with Heart Disease CHD, Josh sits down with Todd Reinkemeyer, a Registered Dietitian Nutritionist (RDN), NASM-certified personal trainer, UESCA-certified ultramarathon coach, ultramarathon runner, and founder of Off Trail Coaching.

Todd has personally completed a 50-mile, 100K, and 100-mile ultramarathon, giving him both the professional nutrition knowledge and firsthand experience to understand what happens when a race gets really long.

This conversation covers one of the most important—and sometimes confusing—parts of ultrarunning: fueling your body for hours and hours of running.

We talk about:

🏃 Whole Foods vs. Sports Nutrition
Can you maintain a healthy, whole-food-focused diet while still using gels, gummies, sports drinks, and other processed carbohydrates during races? Todd explains why these don't have to conflict.

🍚 How Many Carbs Do You Really Need?
Todd discusses the importance of reaching at least 60 grams of carbohydrates per hour during ultramarathons and why longer races require athletes to think about total calories—not just carbohydrates.

🥤 Hydration & Electrolytes
Learn how dehydration and heat can contribute to GI problems, how to estimate your sweat rate, and why sodium replacement needs to be individualized.

🍯 Real Food During an Ultra
White rice, potatoes, oatmeal, bread, fruit, honey, maple syrup—and even Sour Patch Kids! We discuss when real food makes sense and why something that wouldn't normally be part of your everyday diet can have a purpose during a long race.

🤢 GI Problems & Training Your Gut
Why do so many ultrarunners struggle with their stomachs? Todd explains how to train your gut just like you train your legs and why you should never introduce new foods on race day.

⚡ Caffeine During Long Races
When should you use caffeine during a 100-mile race? Todd explains why saving some caffeine for the middle of the night can be particularly valuable.

😴 Dirt Naps & the 100-Mile Low
We talk about the reality of racing for 20–30+ hours, the value of short 5–10 minute naps, and what Todd experienced around miles 75–80 of his own 100-miler.

🍽️ The Biggest Fueling Mistake First-Time 100-Milers Make
One of the biggest mistakes is getting behind on calories early—when you feel great and don't think you need to eat. Todd explains why trying to make up that deficit later can be extremely difficult.

📈 Training for a 100-Miler
We also discuss weekly mileage, back-to-back long runs, race-specific training, nighttime running, terrain, and why gradually building volume is more important than simply chasing a huge mileage number.

Most importantly, Todd explains that nutrition is something you have to practice. Your long training runs aren't just preparing your muscles and cardiovascular system—they're also an opportunity to figure out what your stomach can tolerate for hours on the trail.

Whether you're preparing for your first 50K or dreaming about your first 100-miler, this episode is packed with practical strategies you can take into your next long run.

Todd Reinkemeyer, RDN is a Registered Dietitian Nutritionist, NASM-certified personal trainer, UESCA-certified ultramarathon coach, ultramarathon runner, and founder of Off Trail Coaching.

He works with endurance athletes on training, nutrition, and performance while bringing his own experience as an ultramarathon runner to the coaching process.

Website: offtrailcoaching.com
Instagram: @offtrailcoaching
Email: [email protected]

Looking for help with your ultramarathon training or nutrition? Reach out to Todd through Off Trail Coaching.