Clean Fuel for Dirty Miles: Rethinking Race Nutrition on the Trail

By Ian Myers | Founder of Good Wolf Superfoods

Let’s be honest—clean, organic, and natural fuel for ultra-distance racing? That’s been a unicorn for as long as I’ve laced up a pair of running shoes.

Even as kids we were downing PowerBars, slamming Gatorade, and chasing any sugar bomb that promised more “fuel.” These days, race nutrition has evolved—200 to 300 calories an hour is standard, with a near-total dependence on glucose to keep the engine burning hot through Zone 3 or 4 efforts.

But here’s the real question:
Do we really have to eat Red 40, mystery stabilizers, and lab-born caffeine just to run far? Even the “hydration” products out there are spiked with preservatives, synthetic minerals, and water that tastes like a swimming pool.

We're training with intent. Why not eat with intent too?

The 50-Miler: A Bigger Beast

I’ve been running marathons for over a decade and have dialed in a 3-hour fueling plan that works. But now, a few friends and I are heading out to the Wasatch Mountains in Utah to run 50 miles—an ultra with over 9,000 ft of elevation gain through rugged terrain, alpine trails, and high-altitude climbs. It’ll take around 11 hours, testing not just our legs, but our guts and minds.

Clean nutrition becomes not just a preference—but a strategic edge.

What Actually Happens in Long Efforts?

Let’s break it down.

• You burn ~1,000 calories/hour in sustained effort

• You can only absorb ~300–500 calories/hour

• You begin the race hydrated, mineral-balanced, and fed

• But by hour 2, deficits start stacking up—energy, water, salt, glucose

• If you haven’t kept pace? Mile 40 turns into a war zone

And here’s the kicker: too much glucose, caffeine, or artificial junk spikes your system, only to leave you with a crashing heart rate, bonked muscles, and GI issues.

The Clean Fuel Protocol I’m Running With

For years now, I’ve been on a mission through Good Wolf Superfoods to fix this. Every ingredient we use is 100% organic, plant-based, and biodegradable—not just to feel better, but to perform better.

Here’s the clean race-day protocol I’m using:

Pure Hydration

(1–2 servings/hour depending on heat & effort)

• 1,000mg Sodium (Oregon Sea Salt)

• 200mg Potassium

• 50mg Magnesium (from Aquamin™ red algae)

• Organic Lemon + Strawberry Juice Powder

• 6g Organic Cane Sugar (minimal spike, clean burn)

✅ Zero preservatives
✅ No citric acid
✅ No artificial anything

No Whey Protein Shake

(Pre-run + 2x during the race)

• 24g Pea Protein

• BCAAs for muscle support

• Coconut water & banana = Potassium + hydration

• Cacao, sea salt, coconut sugar = Taste + minerals

Real Food on the Go

All organic. All digestible. All effective.

• Dates + Oranges (Cuties) → Clean glucose, steady energy

• Sourdough PB&J → Carbs, protein, sodium

• Organic Granola + Coconut Oil → Calories, slow burn

• Tuna + Rice + Seaweed Balls → Protein, fat, minerals, umami hit

• Mountain Valley Spring Water + Concentrace → Deep hydration, real minerals

The Outcome? Clean Burn, Clean Mind

During training runs of 20–30 miles using this protocol, I’ve noticed:

• More stable energy over time

• No gut issues or sugar crashes

• Less mental fog, more presence

• Hydration actually working (no dry mouth or cramps)

This isn’t about some perfect diet. It’s about showing up for your effort with the same integrity you train with. Good inputs = good output. Simple as that.

Ultra running is a game of patience, self-respect, and presence. So is clean eating. If you’re going to spend months training, pushing your limits, and putting your mind and body through hell—don’t feed it garbage.

Race is coming up in a few weeks and I'll share how the nutirion planned went afterward. 

 

Peace + Balance,

Ian Myers