The sun setting on the Terra Nova 24 course.

24-Hour Adventure Race Nutrition Guide

Fueling properly in a 24-hour race is one of the biggest factors in finishing strong. Unlike shorter events, you can’t rely on just gels and bars — your body and mind will crave variety, real food, and steady energy. A good strategy balances portable snacks for eating on the move with heartier, morale-boosting foods in transition areas (TAs).

Pre-packing food into 4-hour bags helps you stay on track, avoids over/under-eating, and makes transitions quicker and more efficient. Each bag should include a mix of carbs, protein, fats, and electrolytes.


Carried Food (On the Move)

Category Examples Notes
Carbs Energy gels, chews, muesli bars, sandwiches (PB & jam, Vegemite & butter, honey), dried fruit (sultanas, figs, dates, mango) Steady, portable energy; sandwiches add variety
Protein Jerky, Babybel cheese, tuna or chicken pouches, nut butter squeeze packs Supports long-duration energy and muscle repair
Fats Trail mix (nuts, seeds, choc chips), nut butter, coconut bars Adds satiety and calorie density
Electrolytes Drink mix sachets, salt tablets/chews Mix with water in bottles or hydration bladder


Transition Area (TA) Food

These are foods you don’t carry on course, but keep in your TA boxes. They’re best for resetting between disciplines and getting in more substantial calories.

  • Sandwiches with a variety of fillings (PB & jam, butter & Vegemite, ham & cheese, honey, salami & cheese).

  • Instant noodles, pasta, or rice meals.

  • Avocado or hummus wraps.

  • Hot soup or broth (if hot water is available).

  • Extra fruit (bananas, oranges).

  • Sweet treats or comfort snacks (cookies, chocolate).


4-Hour Bag Example

Each 4-hour bag should contain ~800–1,000 calories, balanced across food groups. Example:

  • 1–2 sandwiches (cut in halves for easy access).

  • 1 muesli bar.

  • 1 energy gel or chew pack.

  • A handful of trail mix or dried fruit.

  • 1 cheese or jerky portion.

  • 1 electrolyte sachet.

Repeat with variations to avoid palate fatigue — mix up sandwich fillings, rotate bar/gels, and include different dried fruits.


Key Tips

  • Variety matters: Don’t pack the same gels and bars in every bag. Small changes in flavor/texture help you keep eating.

  • Eat early and often: Aim for 200–300 calories per hour. Don’t wait until you’re hungry.

  • Keep it accessible: Store carried food where you can grab it without stopping.

  • TA is your reset: Use transitions for real food and a mental lift.

Next Steps

With this structure, you’ll avoid flavor fatigue, stay energized, and give yourself the best chance of powering through the full 24 hours.

References

  • Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2019). Considerations for ultra‑endurance activities: Part 1 – nutrition. Research in Sports Medicine, 27(2), 166–181.

  • Craddock, J. C., Walker, G., Chapman, M., Lambert, K., & Peoples, G. E. (2025). The diet quality of ultramarathon runners taking part in an Australian event: A cross‑sectional study. Nutrients, 17(3), 485.

  • Zaryski, C., & Smith, D. J. (2005). Training principles and issues for ultra-endurance athletes. Current Sports Medicine Reports, 4(3), 165–170.

  • Knechtle, B., & Nikolaidis, P. T. (2018). Physiology and pathophysiology in ultra-marathon running. Frontiers in Physiology, 9, 634.