1. Train Your Gut (Seriously)

GLP-1s slow digestion, which can make race-day fueling uncomfortable or inadequate. During training:

• Practice eating carbs at race intensity (30–60g/hour minimum; some ultras go higher).
• Use the exact fuels you’ll race with.
• Expect a longer adaptation period than usual.

Solid food may sit heavy. Lean on:

• Sports drinks, gels, carb mixes
• Simple carbs (rice-based snacks, bananas, broth)
• Avoid high-fat or high-fiber foods mid-race

Liquids are often better tolerated when gastric emptying is slowed.

GLP-1s can reduce thirst cues too.

• Set a schedule (don’t rely on “feeling thirsty”)
• Include sodium (300–600 mg/hour depending on conditions)
• Watch for signs of dehydration or hyponatremia

Some runners:

• Skip or delay a dose leading into race day
• Time injections to minimize peak side effects

This should always be discussed with your healthcare provider—especially for diabetes management.

Because appetite is suppressed:

• You may underfuel before the race without realizing it
• Focus on carb loading even if you’re not hungry
• Track body weight, fatigue, and recovery markers during training

Low energy availability over time can hurt performance and health.

GLP-1 meds change the fueling equation more than most runners expect. The biggest risk in an ultra isn’t the drug itself—it’s underfueling and GI distress. Treat nutrition like a core part of your training, not an afterthought.

If you want, I can help you build a sample race fueling plan tailored to your pace, distance, and which GLP-1 you’re on.

2. Prioritize Liquid & সহজ-to-digest Calories3. Be Proactive About Electrolytes & Hydration4. Adjust Medication Timing (with your clinician)5. Monitor Energy Availability & Bonking RiskBottom line

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