6-Hour Adventure Race Nutrition Guide

Shorter adventure races (around 6 hours) are fast-paced, but still long enough that nutrition can make or break your race. While you won’t need as much variety or “real food” as in a 24-hour event, it’s still important to eat steadily and avoid bonking.

The focus here is on portable, easy-to-eat carbs, with a few extra protein/fat options for satiety. You don’t need transition meals, but it’s smart to keep a small stash of backup food in your TA box.

Carried Food (On the Move)

Category	Examples	Notes
Carbs	Energy gels, chews, muesli bars, small sandwiches (PB & jam, Vegemite, honey), dried fruit (sultanas, figs, dates, mango)	Quick, light fuel for shorter duration
Protein	Jerky, Babybel cheese, nut butter squeeze packs	Helps steady energy but less critical in 6hr races
Fats	Trail mix (nuts, seeds, choc chips), coconut bars	Dense calories, small amounts go a long way
Electrolytes	Drink mix sachets, salt tablets/chews	Hydration support, especially in hot weather

Transition Area (TA) Backup Food

You probably won’t stop long, but it’s worth having:

A sandwich or two (quick morale boost if needed).
A banana or orange.
A small “comfort snack” (cookie, chocolate).

Example 6-Hour Fuel Plan

For a 6-hour event, aim for 200–250 calories per hour. That’s around 1 gel or bar per hour, plus a bit of variety to keep you feeling good.

Example pack:

2–3 muesli bars.
2 energy gels or chews.
1–2 small sandwiches (cut in halves).
A small bag of dried fruit or trail mix.
1 electrolyte sachet.

Key Tips

Start early: Begin eating in the first 30 minutes, even if you don’t feel hungry.
Keep it simple: 6 hours is short enough that gels, bars, and sandwiches cover most needs.
Don’t overpack: Bring slightly more than you think you’ll need, but not a full day’s worth.
Hydrate smart: Drink steadily and use electrolytes if it’s hot or humid.

Next Steps

For a 6-hour race, keeping nutrition simple, steady, and accessible will prevent energy crashes and keep you moving fast all the way to the finish line.

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.