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‘Try, Save, Tweak’: Ultra Runner Galen Reynolds’ Expert Tips for Finding a Nutrition Strategy That Works for You

Umito November 6, 2024

Galen Reynolds has led some of the world’s most iconic ultras, including the UTMB and Montane Tor of the Giants. He broke Marcus Scotney’s Montane Dragon back course record in 2019 and won the Montane Cheviot Goat.

Originally from Canada, with a background in ice hockey, he attributes his success to a mix of dedication and an optimistic attitude, combined with a no-nonsense and strategic approach to fueling long-mountain ultras. Advnture caught up with him in the middle of a busy schedule to take stock of what fuels his epic races.

Ultra runner Galen Reynolds runs along a rocky peak, with stunning mountain views behind him. — Reynolds has taken on – and won – some of the world’s most iconic mountain races. (Image credit: Montane)

What does your nutritional strategy look like in the week leading up to an ultra?
With Saturday running, I will generally cut out the vegetables on Tuesday and gradually prepare meals basic and simple – keeping the protein and carbs in. I also do not increase at the start of the week because I will also decrease, pushing calorie production down.

I will be very careful about what I eat and will only eat things that suit my stomach – no gluten or dairy during race week.

How has this routine changed over the years?

My strategy has changed considerably since I started. (Then) this included a 36 hour fast to try to lose weight and eating a lot of carbs at dinner and breakfast before the race. My appetizer and breakfast aren’t big, but the week is steady, with sports drinks coming later in the week to store carbs.

What is your favorite meal the day before a race and your breakfast on race day? Are there any foods you avoid to avoid problems while running?

Hmmm. My Favorite Pre-Race Meals Start the Day Before a race with breakfast and they are all the same in their boredom! One of the benefits of this routine is that I don’t have to think about it during race week, when there are usually a lot of other logistics to take care of.

The day before the race is:

· Breakfast: oats, blueberries and maple syrup.

· Lunch: two egg rolls with salsa and plain tortilla chips.

· Dinner: white rice and chicken breast

I’ll sip a sugary sports drink throughout the day and snack on plain tortilla chips, but they’re so simple that I don’t snack much!

Race day is:

· Breakfast of oats and maple syrup

· Sipping a sugary sports drink throughout the morning

I avoid anything with very high amounts of fiber and all vegetables as this can lead to bloating and having to go to the bathroom while running.

What kind of snacks do you prefer to take with you during an ultra marathon? Do you favor whole foods, energy gels or a mixture of the two?

After 10 years of exercising, I’ve tried hundreds of bars and haven’t found one that works. I attribute this to always being at some level of dehydration and then eating solid foods, which feels like trying to eat a cup full of cinnamon.

During shorter events – up to 2 p.m. – I rely solely on sugary sports drinks and gels. I use the Precision Fuel & Hydration line of products – they make a great carb drink where each scoop contains 15g of carbs.

I prepare one of my 500 ml bottles with a 90 g carbohydrate drink, ideal for an hour of intense running. The large 90g gel made by Precision works great and through training I am able to eat it all at once and not have to worry about nutrition for the next hour.

Longer events, lasting up to several days, are a work in progress. I come with a nutrition plan for every race, and the only thing I know is that the plan won’t survive without several redesigns.

I incorporate as much hard food as possible. Hard foods are only hard compared to gels. Hard food should be soft and mushy – like you’re feeding a baby. A cup of noodles, rice with soup poured over it, and polenta with anything “watery” because polenta can be incredibly difficult to eat on its own.

Ultra runner Galen Reynolds sits on stone steps with other runners, clutching a hydration bottle.

Reynolds uses electrolytes, high-carb drinks and salt sticks as part of his mid-race fueling (Image credit: Montane)

How to balance hydration and electrolyte intake during long runs? Do you have a favorite sports drink or electrolyte supplement?

I upped my hydration game when I opted for a sweat test to determine my sodium loss per liter of sweat. Now I can refine my electrolytes instead of guessing how many I should take.

I like to take salt pills; I use Salt Stick because I want to know exactly how much sodium I’m taking instead of trying to estimate it in a drink in case I don’t finish the drink, mix it wrong, or spill some.

In long events, especially 200 miles, I rely more on feeling – the feeling of cramping. If I notice them, I will take a huge amount of electrolytes – up to 1,500 mg of sodium – think happy thoughts and see what happens.*

After racing or big training days, I appreciate the Precision Fuel and Hydration tabs. It helps with recovery and has so much sodium that it keeps me stable for the rest of the day. This helps prevent dizziness and general feelings of horror.

What do your recovery meals look like immediately after the race? After a grueling run, how do you make sure you get enough protein, carbs and other nutrients?

After finishing the races I usually eat as much as I can, mostly good clean food, lots of carbs and protein for a day or two before getting my life back together and returning to a normal diet.

After long training runs, I focus a lot on eating quickly after the race and will supplement with protein bars if I’m not about to eat. I make sure I have plenty of water and food in the car after a long mountain run when I have an hour drive home.

I aim to consume 40-60g of protein after those massive eight-hour training days in the mountains. I’ve also experimented with ketones after long workouts for their recovery benefits, but I’m not completely convinced yet.

How does your diet change in the days following a race to promote muscle recovery and reduce muscle soreness? Are there any superfoods or supplements you rely on?

In the days after a race, I try to stay very hydrated and eat lots of carbs and protein. In addition to the typical magnesium and omega supplements, I will take turmeric, ginger, black pepper, and ashwagandha. And to really add jet fuel to the recovery process, I’m trying my best to get more sleep.

Ultra runner Galen Reynolds walks away from the camera along a mountain trail, both feet off the ground.

“I think nutrition is even more individualistic than training,” says Reynolds (Image credit: Montane)

Do you follow a specific diet, such as a plant-based, keto or paleo diet, for training and racing? How did this impact your performance and recovery?

Before I had kids, I was addicted to fad diets. I’ve tried keto, primal, paleo, and plant-based. An avid devotee of each for about a year. But by the time we had child number two, I didn’t have the time or energy for a separate diet!

We now eat a wide variety of foods, but don’t follow any specific diet aside from generally healthy foods. Lots of vegetables, protein and some carbs for dinner. If there was a diet I followed, it’s now a human “garberator” (waste elimination), because I’m usually responsible for eating what my kids don’t like!

What is the most important nutritional advice you would give to someone preparing for their first ultra?

Be a “triat”. Try, record, adjust. In the beginning, you have to start somewhere; Listening to nutrition from a professional trail runner can be a starting point, but probably won’t work for others. I think nutrition is even more individualistic than training. I tried a stupid amount of nutritional strategieseven trying to stick to only full meals during multi-day efforts, as some of my mountain-hardened competitors do.

I write down what works and what doesn’t work in each situation, rework the plan, and try again. Try lots of different products and homemade experiments, and maybe you’ll be the lucky one with a stomach of steel who can eat a whole roast while running.

Galen Reynolds is a Mountaineer athlete.

*The American Heart Association recommends a safe upper limit of 2,300 mg of sodium per day, with the ideal upper limit being 1,500 mg, so keep that in mind if you don’t sweat a lot, as well as in life everyday.

Apre-salomemanzo

Apre-salomemanzo

‘Try, Save, Tweak’: Ultra Runner Galen Reynolds’ Expert Tips for Finding a Nutrition Strategy That Works for You

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‘Try, Save, Tweak’: Ultra Runner Galen Reynolds’ Expert Tips for Finding a Nutrition Strategy That Works for You

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