120 athletes x 3,000 = 360,000 calories about to be burnt in the Sunny Coast 6hr
One of the most common questions in adventure racing is: how many calories should I be eating? Unlike a road marathon or triathlon, adventure racing throws athletes into long hours of varied intensity — running, paddling, biking, trekking — often with minimal chances to stop and eat properly.
The truth is, you’ll burn thousands of calories in any race, but the real challenge is how much you can comfortably take in while moving. Here’s a breakdown of what to aim for in different race lengths.
6-Hour Adventure Races
In a short race you’ll burn 3,000–4,000 calories total, but you don’t need to replace it all during the event. The goal is to eat enough to keep energy stable and avoid hitting the wall.
Target intake: 200–250 calories per hour
Total to pack: ~1,200–1,500 calories
Best options: energy gels, chews, muesli bars, fruit, small sandwiches
Tips: eat every 30–45 minutes; hydrate steadily with electrolytes in hot weather
This is the easiest distance nutritionally — keep it simple and consistent.
24-Hour Adventure Races
Here, nutrition is one of the biggest performance factors. You’ll burn 8,000–12,000 calories across the day. You can’t replace it all, but eating steadily will prevent fatigue and mental crashes.
Target intake: 200–300 calories per hour
Total to pack: 5,000–7,000 calories (plus meals in TAs)
Best options: sandwiches, muesli bars, dried fruit, gels, trail mix, jerky
Tips: pack food into 4-hour bags with 800–1,000 calories each; rotate flavors and textures to avoid palate fatigue
Transition Areas (TAs) are a great chance for hot food, potatoes, noodles, fruit, and soup. Use them as resets.
Expedition Races (5–7 Days)
These multi-day epics burn 20,000+ calories, and the challenge shifts from energy to sustainability. Fueling well is as much about comfort and morale as it is about performance.
Target intake: 200–300 calories per hour while moving
Carried food: gels, chews, sandwiches, bars, dried fruit, trail mix, jerky
TA & Camp meals: freeze-dried dinners and breakfasts, wraps, noodles, hearty snacks
Tips:
Use freeze-dried meals for breakfast and dinner — lightweight but filling
Pack substantial meals into TA boxes — sandwiches, pasta, soup
Look out for shops and cafés on course: a hot meal, coffee, or pastry can be a huge physical and mental boost
Always carry a little extra in case a leg takes longer than expected
Takeaway
Eat early and often: don’t wait until you’re hungry
Use structure: 4-hour bags work brilliantly for 24hr+ races
Mix it up: variety keeps you eating when your appetite dips
Think beyond calories: warm meals, comfort snacks, and even a café stop can keep you racing strong
👉 Want full food plans? Check out our detailed guides for 6-hour, 24-hour, and expedition races.
