Solid Food Choices for Ultramarathons: Gut Tolerance Training with Bananas, Salty Crackers, and Rice

Introduction

At aid stations in Taiwanese ultramarathon events, you will almost certainly see these three staples: bananas, salty crackers, and plain white rice. Their presence is no accident—over years of practical experience, these three foods have proven to be solid fueling options with high gut tolerance, stable energy supply, and ease of consumption. However, many runners only know “they can eat these,” without understanding how to integrate them into a systematic training plan or how to choose the most suitable food during different stages of a race.

1. Comparing the Characteristics of the Three Solid Foods

2. Bananas: The All-Rounder of Ultramarathon Fueling

Why Are Bananas the Best Starting Point?

The advantages of bananas are:

• Low Osmolality: Does not cause excessive fluid shifts in the intestines
• Natural Packaging: Easy to carry, won’t make a mess
• Mixed Sugar Types: Contains both glucose and fructose, supporting dual-channel absorption
• Rich in Potassium: One banana contains about 350–400mg of potassium, aiding electrolyte balance

Gut Tolerance Training Steps

1. Stage 1: During a 45-minute easy run, eat half a banana and observe for 30 minutes
2. Stage 2: During a tempo run, eat half a banana every 40 minutes
3. Stage 3: During a long run at marathon pace, eat one banana per hour for the first 3 hours

Important Notes

• Ripeness matters: Fully ripe bananas (with dark spots) are easier to digest; unripe bananas are high in resistant starch
• When the gut becomes sensitive in the later stages of a race, switch to peeled, mashed banana (available at some aid stations)

3. Salty Crackers: The Dual Function of Sodium and Carb Replenishment

The Role of Salted Soda Crackers in Ultramarathons

The core advantage of salty crackers (especially the soda crackers common in Taiwan) is their sodium content. Every 5 soda crackers contain about 200–300mg of sodium, which is crucial for replenishing sodium ions after prolonged sweating, while also providing refined starch for quick energy.

Gut Tolerance Challenges and Solutions

• Dry Texture: Crackers absorb water and must be consumed with fluids; it is recommended to drink 150mL of water with every 5 crackers
• Chewing Time: Chewing dry food while running requires slowing down, making it suitable for eating during steep uphill walking sections
• Amplified Thirst: High-sodium foods increase thirst, which is a good mechanism for triggering hydration

Training Suggestions

Practice eating salty crackers (with water) during uphill walking sections, which is also the most natural time to eat them during a race. Practice this fueling action at least 2–3 times per training session to let your body become familiar with it.

4. Plain White Rice: The Heavyweight Fuel for the Latter Stages of an Ultramarathon

Why Is Rice So Popular in Ultramarathons?

Plain white rice is the most distinctive food at Taiwanese ultramarathon aid stations and a source of comfort for many runners after the 70km mark. The advantages of rice:

• Low Fiber: Refined white rice contains almost no fiber, placing minimal burden on the gut
• High Starch Density: Half a bowl of white rice provides about 28g of carbs, a reasonable energy density
• Warm Version is Better: Warm white rice empties from the stomach slightly slower than cold rice, providing sustained energy
• Psychological Satisfaction: Taiwanese runners’ familiarity with rice helps stabilize their mood

Gut Tolerance Training Steps

1. First, eat rice and then run in a static state to confirm there is no discomfort
2. Try eating rice during the last hour of a long run lasting over 3 hours (in a fatigued running state)
3. Gradually test at higher intensities

Practical Tips

• At race aid stations, it is recommended to shape the white rice into small rice balls for quick and easy consumption
• Adding a small amount of salt (or pickled plum, pickled vegetables) can simultaneously replenish sodium ions
• Avoid mixing in too much fat (like minced pork rice), as fat significantly slows gastric emptying

5. Combination Strategy for the Three Foods

• Early Race Stage (0–40km): Primarily bananas + sports drinks, with solid food making up 30% of fueling
• Mid-Race Stage (40–70km): Alternate between bananas + salty crackers, paired with electrolyte drinks
• Late Race Stage (70km+): White rice + a small amount of banana, increasing the proportion of fluids

Conclusion

Bananas, salty crackers, and rice are not just food at aid stations; they are “fueling tools” that require repeated practice in training. From today onward, incorporate them into your long runs and systematically test the tolerance of each food at different intensities. You will then have the most reliable solid-fuel weapons on race day.

Related Topic Reading

• Ultramarathon Fueling Strategy: Energy and Electrolyte Rhythm from 50K to 100K
• Ultramarathon Fueling Strategy: The Ratio of Solid Food to Liquid Fueling in a 100km Race
• Ultramarathon Gut Training: How to Train Your Gut to Accept Solid Food During Training
• Food Selection Strategies at Road Race Aid Stations: Making Energy Gels Not the Only Option