Sooo...a week and a half ago I ran 100 miles. I had no stomach issues, no cramping, no problems really. Weather varied from high 60s to low 40s at night, dry and sunny. I stayed very close to the pace I had predicted, and finished in 23:53. My weight was within a pound at the finish of when I started. I probably drank 2.5 gallons of water, had to pee 4 times and go #2 once. I drank 5 bottles of my drink mix (recipe below), as well as a couple cans of Coke and Diet Coke, a couple slices of pizza, some peanut butter pretzels, potato chips, some chocolate, a tortilla with cheese, and other small amounts of aid station snacks. Not much really.
Here's my blog if you missed it: https://hikerdawn.blogspot.com/2022/03/buffalo-run-100-mile-24-25-march-2022.html
I finished with a couple blisters which didn't bother me during the race. I'll lose a couple of small toenails which also didn't bother me during the race. My right Achilles is sore and my right knee, but every day brings improvement and my quads are finally feeling like they won't break if I do a deep squat. My sleep took about a week to get back to normal, I would nap at odd times but then couldn't sleep at night, but all good now. My energy was fine within a few days, and I was energetic and wanting to do things but still limping from a little heel pain. In other words, I feel mostly fine now and really to get back to training, and I credit a lot of that to the supplements and nutrition plan that I use to replenish my lost nutrients.
Without further ado, here's my nutrition plan....key supplements are randomly linked below to show you the specific brands I like.
I usually make up a little baggie of supplements that I'll take an hour or so before the race start. The timing doesn't matter that much. This includes Creatine, Colostrum, BPC-157, Digestive Enzymes, Electrolytes, Essential Amino Acids, and Kava (this is a liquid). This is the time to liberally rub AMP PR Lotion on the muscles you think might get sore. For shorter races, this is also the time to chew some 2 mg nicotine gum, or drink some caffeine.
On really long races, like the 100 miler I just did, I will actually carry a baggie of supplements and take a handful occasionally. Shorter races there's no need. These include chewable Colostrum, BPC-157, chewable Electrolytes, Essential Amino Acids, Digestive Enzymes, Nicotine Gum, Caffeine Mints, and Kava. I try to race without a pack where ever possible, and most races I start with just a little baggie and an empty drink mix bottle. Definitely depends on terrain and distance, but don't be that guy with the 3 liters of water sloshing horribly from side to side in a badly fitting backpack. You want to be fast? Be light.
Honestly, do whatever feels best. I'm usually not hungry for hours after I finish something really hard, but that's me. The most amazing thing I had to drink on a 100 miles bike ride day during RAGBRAI was a cold beer handed to me by a child at mile 99 as I rode into town in 100 degree weather! And I don't drink beer.
In 2018 I wrote about what I use to fuel myself for long runs. Amazingly, not that much has changed. And yet, some of it has. But I suggest you go back and read that one too for more details. Perhaps I was more verbose back then.