Why Ultra Runners Choose Honey Stinger Waffles
- Carbohydrate-Rich Fuel
- Each waffle provides 140-160 calories with around 20-22g of carbohydrates, which is ideal for sustained endurance performance.
- The simple sugars (honey and cane sugar) provide quick energy, while the complex carbs from wheat flour give a more extended release.
- Gentle on the Stomach
- Unlike some energy gels, Honey Stinger Waffles tend to be easier on digestion, making them a great option for runners prone to stomach issues.
- The soft texture and mild sweetness make them easy to consume, even when appetite is low (a common issue in ultra races).
- Portable and Convenient
- They are lightweight and come in individually wrapped packs, making them easy to stash in a hydration vest or belt.
- Unlike gels, they don’t require water to swallow, though washing them down with a sip of water can aid digestion.
When and How Ultra Runners Use Honey Stinger Waffles
1. Pre-Run Fueling
- Timing: 30-60 minutes before a long run or race
- Amount: 1-2 waffles
- Why? Provides easily digestible carbohydrates to top off glycogen stores before a long effort.
- Example Scenario: An ultra runner about to start a 50K eats a Honey Stinger Waffle with a small amount of water or coffee for a last-minute energy boost.
2. During an Ultra Marathon or Long Training Run
- Timing: Every 45-60 minutes
- Amount: 1 waffle per hour, depending on calorie needs
- Why? Helps maintain steady blood sugar levels and prevents bonking.
- Example Scenario:
- A runner in a 100-mile race might alternate between waffles, gels, and real food to avoid flavor fatigue.
- Some runners break the waffle into pieces and eat small bites over a 10-15 minute span rather than all at once.
3. Mid-Race Aid Stations
- Some ultra races provide Honey Stinger Waffles at aid stations as a palatable alternative to energy gels or chews.
- Runners often grab one, fold it in half, and tuck it in their vest to eat over the next few miles.
4. Recovery Snack
- Timing: Within 30 minutes after finishing a long run or race
- Amount: 1-2 waffles, often paired with protein (like chocolate milk or a protein shake).
- Why? The carbs help replenish glycogen, and pairing with protein supports muscle recovery.
- Example Scenario: After a six-hour mountain run, a runner eats a waffle and a protein smoothie to kickstart recovery.
Considerations for Ultra Runners
- Individual Fueling Needs
- Some ultra runners need 250-400 calories per hour, so they combine waffles with other carb sources.
- Others with lower calorie needs may use only half a waffle per hour, supplementing with electrolyte drinks.
- Race Conditions and Temperature
- Cold weather: Waffles stay soft and easy to eat, unlike some energy bars that harden.
- Hot weather: They can become a bit sticky or melty, but remain edible.
- Hydration Pairing
- Since waffles contain little sodium, runners often pair them with electrolyte drinks (e.g., Nuun, Tailwind) to prevent cramps.
Alternative Uses & Hacks
- Some runners spread nut butter (like peanut or almond butter) on a waffle for extra calories and fats in long, slow ultra efforts.
- Runners doing fastpacking or multi-day events sometimes crumble waffles into oatmeal or yogurt for a high-carb breakfast.
- Some trail runners break them into pieces and eat them alongside coffee or tea on early morning runs.
Ultra runners needing 250-400 calories per hour depends on several key factors, including race duration, intensity, terrain, body weight, and individual metabolism. Below are the detailed scenarios and reasons why an ultra runner might require this calorie intake range.
Scenarios Where Ultra Runners Need 250-400 Calories Per Hour
1. Long, High-Intensity Ultras (Fast Paced)
- Example: A competitive runner in a 50K, 50-mile, or 100K race who is running at a relatively high effort (e.g., zone 3-4 heart rate).
- Why? The higher intensity burns more glycogen, increasing the need for consistent carb intake.
- Calorie Intake: 300-400 kcal per hour, mostly from quick-digesting carbohydrates (waffles, gels, sports drinks).
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140-160 kcal)
- 1 energy gel (100 kcal)
- Sips of sports drink (50-100 kcal)
2. Mountain or Technical Ultras (More Time on Feet)
- Example: A runner in a mountain 100K or 100-miler with significant elevation gain (e.g., Hardrock 100, UTMB).
- Why? Steep climbs require more effort, increasing calorie burn, while long descents create muscle damage that requires more energy to repair.
- Calorie Intake: 250-350 kcal per hour, balancing quick carbs with some fat and protein to sustain effort over 20+ hours.
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140 kcal)
- Small handful of trail mix or nut butter packet (100-150 kcal)
- Sips of electrolyte drink with carbs (50-100 kcal)
3. Cold Weather Ultra Races
- Example: Running a winter 50-miler or 100-miler (e.g., Arrowhead 135, White Mountains 100) in sub-freezing temperatures.
- Why? The body burns extra calories to generate heat, increasing calorie needs beyond normal.
- Calorie Intake: 300-400 kcal per hour, often including some fats for long-lasting energy.
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140 kcal)
- 1 energy bar (200 kcal)
- Warm soup at aid stations (50-100 kcal)
4. Larger Runners with Higher Energy Needs
- Example: A tall or muscular ultra runner (e.g., 175-200 lbs+) compared to a smaller runner (~120-140 lbs).
- Why? Larger bodies have higher basal metabolic rates (BMRs) and require more fuel to sustain endurance performance.
- Calorie Intake: 300-400 kcal per hour, especially if running at a strong pace.
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140 kcal)
- 1 energy gel (100 kcal)
- Handful of pretzels, banana, or PB&J bites (100-150 kcal)
5. Multi-Day or Stage Races
- Example: A race like the Marathon des Sables (250km over 7 days) or a fastpacking trip covering 30+ miles per day.
- Why? The body needs to replenish glycogen while also preventing muscle breakdown, requiring higher sustained calorie intake.
- Calorie Intake: 300-400 kcal per hour, with a mix of carbs, fats, and proteins.
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140 kcal)
- 1 nut butter packet (150-200 kcal)
- Small bite of jerky or cheese (50-100 kcal)
6. Heat and Humidity Conditions
- Example: A hot and humid 50-mile or 100-mile race (e.g., Badwater 135, Western States 100).
- Why? Increased sweating and electrolyte loss means higher calorie intake is required to maintain energy levels and hydration.
- Calorie Intake: 250-350 kcal per hour, prioritizing hydration-compatible foods.
- Typical Fueling Strategy:
- 1 Honey Stinger Waffle (140 kcal)
- 1 banana slice or potato bite with salt (100 kcal)
- 100 kcal from sports drink
How These Numbers Are Calculated
Baseline Caloric Burn Rate for Ultra Running
- Running burns 90-120 kcal per mile depending on pace, terrain, and body weight.
- A 50-mile race at an 11-13 min/mile pace could burn 5,000-7,000+ kcal.
- To avoid bonking, runners aim to replenish 25-40% of calories burned per hour (~250-400 kcal).
- Elite runners at high intensity may replenish closer to 50%, while slower-paced runners rely more on fat metabolism.
When Lower Caloric Intake (100-200 kcal/hr) is Enough
- Well-trained fat-adapted runners who efficiently burn fat as fuel.
- Slower runners moving at a low heart rate, relying on fat metabolism.
- Shorter efforts (e.g., sub-4-hour 50K) where glycogen stores are enough.
Conclusion
Ultra runners need 250-400 kcal per hour when: ✅ Running long distances (50K-100M) at a moderate-to-high effort
✅ Navigating elevation, extreme temperatures, or technical terrain
✅ Weighing more or having a higher metabolic demand
✅ Participating in multi-day events
💡 For most runners, 250-300 kcal per hour is ideal, while those pushing high-intensity efforts, running in cold weather, or covering extreme distances may need closer to 400 kcal per hour.
Step 1: Estimate Your Caloric Burn Rate
Running burns calories per mile based on weight and effort:
- General rule: Runners burn about 0.63 to 0.75 kcal per pound per mile.
- Your estimated burn rate:
- 0.63 kcal x 218 lbs = ~137 kcal per mile (conservative estimate)
- 0.75 kcal x 218 lbs = ~164 kcal per mile (higher-end estimate)
For a 50K (31 miles):
- Lower estimate: ~4,250 kcal burned
- Higher estimate: ~5,100 kcal burned
Step 2: How Many Calories to Replenish Per Hour?
For ultra marathons, you typically aim to replace 25-40% of calories burned per hour to prevent bonking while avoiding GI distress.
- Running Pace Estimate:
- If you’re running at an 11-13 min/mile pace, your 50K could take ~6-7 hours.
- If you’re on a technical trail or using a run/walk strategy, it may take 7-8 hours.
- Hourly Burn Rate Estimate:
- If burning 4,250 kcal over 7 hours → ~600 kcal/hour burned
- If burning 5,100 kcal over 7 hours → ~730 kcal/hour burned
- Recommended Caloric Intake Per Hour:
- 30-40% of hourly burn rate → ~200-300 kcal/hour
- If running harder or in extreme conditions → 300-350 kcal/hour
- If taking a slower, more fat-adapted approach → 200-250 kcal/hour
Step 3: Ideal Fueling Plan for You
You need 200-300 kcal per hour, ideally from a mix of carbs, some fat, and a little protein to sustain muscle function.
Here’s what that looks like:
Option 1: Honey Stinger-Based Plan
- 1 Honey Stinger Waffle (140-160 kcal)
- 1 energy gel (~100 kcal)
- Electrolyte drink with carbs (~50-100 kcal)
- Total: ~250-300 kcal per hour
Option 2: Real Food + Sports Nutrition
- ½ Peanut Butter Sandwich (~200 kcal)
- Small banana (~90 kcal)
- Sports drink (~50 kcal)
- Total: ~300-350 kcal per hour
Option 3: Balanced Ultra Fueling
- 1 Honey Stinger Waffle (~140 kcal)
- Handful of salted pretzels (~100 kcal)
- Sips of Tailwind (50-100 kcal)
- Total: ~250-300 kcal per hour
Additional Factors to Consider
✅ Electrolytes: Since you’re heavier and likely sweating more, aim for 400-600mg sodium per hour via electrolyte drinks, salty snacks, or electrolyte tabs.
✅ Hydration: Drink 16-24 oz of water per hour depending on heat/humidity.
✅ Race Conditions: If it’s hot or humid, lean toward higher fluid and electrolyte intake with slightly lower calorie density.
✅ Pacing Strategy: If you run fasted often, your body may use fat more efficiently, meaning closer to 200-250 kcal/hr might be sufficient. If you rely on carbs, aim for the higher end (300 kcal/hr).
Final Recommendation for You
- Start with 250 kcal per hour, adjusting as needed.
- If feeling strong, stay at 250 kcal/hr. If you feel low-energy or bonking, increase to 300 kcal/hr.
- Test fueling in long training runs (20+ miles) before race day.
- Stick to simple, digestible carbs, but add some fat/protein if the race exceeds 6-7 hours.
Caloric Burn Rate at Your Pace
Since you’re taking 8-8.5 hours, your average pace is around 15:00-16:30 min/mile, which means:
- Lower effort = greater reliance on fat metabolism (you don’t need as many carbs per hour as a faster runner).
- Still burning ~500-600 kcal per hour, but your body will tap into fat stores too.
How Much Do You Need to Eat?
You should aim to replace 25-35% of your hourly calorie burn:
- Minimum: 150-200 kcal per hour (if fat-adapted and feeling strong)
- Ideal range: 200-275 kcal per hour
- Upper end: 300 kcal per hour (if you feel bonk-prone or race-day conditions are tough)
Since you’ll be out for 8-8.5 hours, eating consistently will prevent energy crashes late in the race.
Your Fueling Strategy for an 8-8.5 Hour 50K
💡 Goal: 200-275 kcal per hour (~1,800-2,300 kcal total for the race)
What to Eat Per Hour?
Here’s a mix of solid food, chews, waffles, and liquid calories to keep you fueled:
Fueling Option #1: Waffle-Based Approach
- 1 Honey Stinger Waffle (~140-160 kcal)
- ½ Banana (~45 kcal)
- Tailwind/Nuun/Skratch (50-75 kcal)
- Total: ~225-275 kcal per hour
Fueling Option #2: Balanced “Aid Station Friendly” Approach
- 1 Small PB&J Quarter (~100 kcal)
- A Few Pretzels (~50 kcal)
- Sips of Sports Drink (~50-75 kcal)
- Total: ~200-250 kcal per hour
Fueling Option #3: Gel + Real Food Combo
- 1 Energy Gel (~100 kcal)
- Handful of Trail Mix (~80-100 kcal)
- Electrolyte drink (~50-75 kcal)
- Total: ~230-275 kcal per hour
Hydration & Electrolytes
- Fluids: 16-24 oz per hour (adjust based on temperature/humidity)
- Electrolytes: 400-600 mg sodium per hour (via Tailwind, electrolyte tabs, or salty snacks)
Race-Day Fueling Timeline (Example for 8:30 Hour Finish)
| Time (Hour) | Fueling Plan (Examples) | Calories |
|---|---|---|
| 0:00 (Start) | Pre-race snack (banana + waffle) | 200 kcal |
| 0:30 | ½ waffle + sips of electrolyte drink | 175 kcal |
| 1:00 | ½ PB&J sandwich | 200 kcal |
| 1:30 | Small handful pretzels + sports drink | 225 kcal |
| 2:00 | Honey Stinger Waffle | 160 kcal |
| 2:30 | Energy gel + electrolyte drink | 225 kcal |
| 3:00 | Banana + handful of trail mix | 230 kcal |
| 3:30 | PB&J bite + sports drink | 200 kcal |
| 4:00 | Waffle + sips of electrolyte drink | 250 kcal |
| 4:30 | Energy gel + a few potato chips | 200 kcal |
| 5:00 | Handful of pretzels + sports drink | 225 kcal |
| 5:30 | Banana + PB bite | 230 kcal |
| 6:00 | Waffle + electrolyte drink | 250 kcal |
| 6:30 | Gel + small pretzels | 225 kcal |
| 7:00 | PB&J bite + sports drink | 200 kcal |
| 7:30 | Waffle + sips of electrolyte | 250 kcal |
| 8:00 | Energy gel for final push | 100 kcal |
Key Adjustments Based on Feel
✅ If you feel strong & not bonking → Stick to 200-250 kcal/hr
✅ If you start fading in miles 20-30 → Increase to 275-300 kcal/hr
✅ If you have GI distress → Shift to more liquid calories & easy-to-digest foods
✅ If race day is hot/humid → Increase fluids & electrolytes, and focus on lighter foods
Final Takeaway
- Target: 200-275 kcal/hr
- Mix of real food + sports nutrition (waffles, gels, PB&J, pretzels, bananas)
- Hydration: 16-24 oz/hr + electrolytes (400-600mg sodium/hr)
- Test fueling in long runs (3-5+ hrs) before race day
🔹 This strategy will keep you fueled for a strong finish without bonking or stomach issues.
Ultra Running 50K Fueling FAQ (For 8-8.5 Hour Finishers)
1. How Many Calories Should I Eat Per Hour?
- Recommended: 200-275 kcal per hour
- If fat-adapted or slower effort: 150-200 kcal/hr
- If pushing harder or bonk-prone: 275-300 kcal/hr
- Total Race Intake (8-8.5 hrs): ~1,800-2,300 kcal
2. What Are the Best Foods to Eat During a 50K?
✅ Carb-heavy options for easy digestion:
- Honey Stinger Waffles (~140-160 kcal)
- Energy gels (~100 kcal each)
- Bananas (~90 kcal per banana)
- Sports drinks like Tailwind (~50-100 kcal per serving)
- Soft pretzels or potatoes with salt (~50-100 kcal)
✅ More substantial fuel for longer races:
- PB&J sandwich bites (~100 kcal per quarter)
- Trail mix (nuts, dried fruit, ~80-100 kcal per handful)
- Small cheese or nut butter packets (~150 kcal)
- Oatmeal cookies or fig bars (~150 kcal)
✅ Aid station-friendly options:
- Boiled potatoes with salt
- Mini quesadilla bites
- Broth or soup (great for late in the race)
3. How Often Should I Eat?
- Every 30-45 minutes
- Small bites rather than large meals to avoid stomach distress
- Rotate between solids, gels, and liquid calories
4. How Much Water Should I Drink?
- 16-24 oz per hour (adjust for heat/humidity)
- If drinking just water, add electrolytes to avoid dilution-related issues
5. How Many Electrolytes Do I Need?
- 400-600 mg sodium per hour
- Found in sports drinks, electrolyte capsules, pretzels, broth, or salted snacks
- If you’re sweating a lot, increase electrolyte intake
6. What If I Start Feeling Weak or Bonking?
- Increase calorie intake to 275-300 kcal/hr
- Eat faster-acting carbs (gels, bananas, waffles)
- Drink electrolyte-infused fluids
- Take a brief walk break while eating
7. What If My Stomach Feels Upset?
- Switch to liquid calories (sports drinks, broth)
- Avoid heavy, high-fat, or high-fiber foods
- Take in small, slow sips of water
- Eat ginger chews or peppermint to settle your stomach
8. What Should I Eat the Morning of the Race?
- 2-3 hours before start: ~300-500 kcal
- Examples:
- Oatmeal + honey + banana
- Toast + peanut butter + electrolyte drink
- Bagel with almond butter
Avoid:
🚫 Too much fat or fiber (can cause GI distress)
🚫 Unfamiliar foods
9. What Should I Eat After the Race?
- Within 30 minutes:
- Protein (15-25g) + Carbs (50-75g)
- Chocolate milk, protein shake, or a sandwich
- Within 2 hours:
- Full meal with protein, carbs, and healthy fats
10. Should I Practice My Fueling Strategy?
✔ YES! Test fueling in training runs (especially 3+ hour long runs)
✔ Stick to the same foods/drinks on race day
✔ Adjust based on what works best for your stomach and energy levels
11. How Do I Carry My Fuel?
- Hydration vest or belt with soft flasks
- Gels and waffles in front pockets
- Aid stations for refilling drinks and grabbing food
💡 Final Takeaway:
- 200-275 kcal/hr, eat every 30-45 min
- Hydrate (16-24 oz/hr) + Electrolytes (400-600mg sodium/hr)
- Practice your plan in long runs so there are no surprises on race day
🗓️ 5-7 Days Before Race: Balanced Nutrition & Carb Increase
Goal: Start increasing carbs to 50-55% of daily intake, while still eating plenty of protein and fats for muscle support.
✔ Calories: ~3,000-3,500 kcal/day (adjust to your hunger)
✔ Carb intake: ~3-5g per pound of body weight
✔ Protein: 0.8-1g per pound (~175-200g daily)
✔ Healthy fats: 20-30% of intake
What to Eat (Sample Day – 5-7 Days Out)
🏁 Breakfast:
✅ 5 eggs + whole grain toast + avocado
✅ Oatmeal with honey, banana, and peanut butter
🏁 Mid-Morning Snack:
✅ Greek yogurt with granola + berries
✅ Handful of almonds & dried fruit
🏁 Lunch:
✅ Grilled chicken + quinoa + roasted veggies
✅ Sweet potato or brown rice
🏁 Afternoon Snack:
✅ Protein shake with banana + almond butter
✅ Crackers or pretzels
🏁 Dinner:
✅ Salmon or lean steak + baked potato + sautéed spinach
✅ Whole wheat pasta with olive oil + grilled veggies
🏁 Before Bed:
✅ Cottage cheese with honey
✅ Peanut butter on toast
Hydration: Start drinking 100-120 oz of water daily to ensure proper hydration.
🗓️ 2-3 Days Before Race: Carb Loading Without Bloating
Goal: Increase carbs to 60-65% of daily intake to top off glycogen stores while avoiding fiber-heavy or bloating foods.
✔ Calories: ~3,500 kcal/day (slightly higher than usual)
✔ Carb intake: ~4-5g per pound (~800-1,000g total carbs/day for you)
✔ Protein: Moderate (150-175g/day)
✔ Fats: Lower than usual (~15-20% of intake)
What to Eat (Sample Day – 2-3 Days Out)
🏁 Breakfast:
✅ Pancakes with maple syrup + scrambled eggs
✅ Bagel with peanut butter + banana
🏁 Mid-Morning Snack:
✅ Rice cakes + almond butter
✅ Sports drink (electrolytes)
🏁 Lunch:
✅ Turkey sandwich + white rice + roasted veggies
✅ Pasta with light olive oil
🏁 Afternoon Snack:
✅ Granola bar + sports drink
✅ Handful of crackers + cheese
🏁 Dinner:
✅ Chicken + baked potato + steamed carrots
✅ Small bowl of white pasta with butter
🏁 Before Bed:
✅ Oatmeal with honey
✅ Yogurt with fruit
🚫 Avoid:
- Too much fiber (limit beans, broccoli, raw veggies)
- Too much fat (heavy meats, fried foods)
- Too much protein (over 200g can make digestion sluggish)
Hydration:
- Drink 100-120 oz/day
- Add electrolytes to a few of your bottles
🗓️ The Day Before the Race: Simple, Carb-Focused Nutrition
Goal: Eat low-fiber, easily digestible carbs (nothing new!) and maintain hydration & electrolytes.
✔ Calories: ~3,500 kcal
✔ Carb intake: 4-5g per pound (~850-1,000g total)
✔ Protein: 100-150g (moderate)
✔ Fat: Low (~15-20%)
What to Eat (Sample Race-Eve Meal Plan)
🏁 Breakfast:
✅ 2-3 slices of toast with honey & peanut butter
✅ Scrambled eggs
✅ 16-20 oz water with electrolytes
🏁 Mid-Morning Snack:
✅ Granola bar + banana
✅ Small sports drink
🏁 Lunch:
✅ Grilled chicken sandwich (white bread) + white rice
✅ Baked sweet potato
✅ 16-20 oz electrolyte drink
🏁 Afternoon Snack:
✅ Pretzels or crackers + peanut butter
✅ Rice cakes with honey
🏁 Dinner (Your Pre-Race Meal):
✅ Pasta (white pasta, light olive oil, grilled chicken, little parmesan)
✅ Bread with honey or jam
✅ 20-24 oz of water/electrolytes
🏁 Before Bed:
✅ Oatmeal or banana with peanut butter
✅ Herbal tea (avoid caffeine)
🚫 Avoid:
- Spicy foods
- Dairy (if sensitive)
- High-fiber foods (broccoli, beans, etc.)
- Alcohol
Hydration: Continue drinking 100-120 oz of water spread through the day, stopping excessive intake 2 hours before bed to avoid waking up all night.
Race Morning Nutrition (2-3 Hours Before Start)
Goal: 300-500 kcal, mostly carbs, to top off glycogen stores without stomach upset.
🏁 Option 1:
- Oatmeal + honey + banana
- Small toast with peanut butter
- 16-20 oz electrolyte drink
🏁 Option 2:
- Bagel + peanut butter + banana
- Coffee (if you normally drink it)
- 16-20 oz electrolyte drink
🏁 Option 3:
- 2 waffles + honey
- Small yogurt with fruit
- 16-20 oz electrolyte drink
🚨 Final Pre-Race Tips:
✔ Eat 2-3 hours before the race
✔ Sip 8-12 oz of water or sports drink ~30 minutes before start
✔ Avoid anything high-fiber, greasy, or super sugary
Final Race Week & Pre-Race Strategy Recap
- 7-5 days out: Balanced, high-carb, moderate protein & fat
- 3-2 days out: Increase carbs (4-5g per lb), reduce fiber/fats
- Day before race: Carb-heavy, low fiber, high hydration
- Race morning: 300-500 kcal, mostly carbs, 16-20 oz fluids
🔥 With this strategy, your glycogen stores will be fully stocked, your stomach will feel settled, and you’ll have steady energy for all 8-8.5 hours!
Alright, here’s the game plan: eat like a responsible carb-loving machine all week, loading up on rice, pasta, and waffles while avoiding fiber bombs that’ll have you sprinting for the porta-potty mid-race. The day before, keep it simple—think “lazy Sunday comfort food” with easy-to-digest carbs, light protein, and enough electrolytes to make your sweat taste like Gatorade. On race morning, fuel up like a champion (but not a sumo wrestler), sip some fluids, and get ready to crush that 50K—because bonking at mile 20 is way less fun than a strong finish and a well-earned post-race burger! 🍔🏁🔥