Fueling for the Finish: Sam Hand’s Nutrition Secrets for Ultra Marathons

By MAIREAD O’KEEFFE New Leaf Health Store

Sam Hand, champion of the Kerry Way Ultra Marathon 2024, knows that success in ultra running isn’t just about training—it’s also about fueling right. As the newest ambassador for New Leaf, Sam shares insights into the nutrition strategies that help him endure Ireland’s toughest trails.

Sam, congratulations on your Kerry Way Ultra Marathon victory! Tell us about your approach to nutrition during such intense races.

Thanks! Nutrition is critical for ultra running. For the Kerry Way Ultra, I relied on Precision Gels, Tailwind drink mixes, and Precision electrolyte tablets to keep my energy and hydration up over the 200 kilometers. Tailwind is especially useful because it combines calories with electrolytes, which are key for long distances.

Do you have any go-to foods at aid stations or with your support crew?

Absolutely! Besides gels and drinks, I find it essential to include some real food at crew stops for longer races. Soup, fruit, and noodles are great choices—they’re easy on the stomach but still provide much-needed energy. Real food also offers a break from the sugary taste of gels, which can be tough after hours on the trail.

How did you develop this nutrition plan?

It’s been a lot of trial and error! I test different gels, drink mixes, and solid foods on my long training runs to see what works best. Everyone’s stomach reacts differently under stress, so it’s important to find what your body can handle over hours of running.

Any advice for first-time ultra runners on nutrition?

Practice with your race-day foods during training runs. Don’t wait to experiment on race day—you don’t want to find out mid-race that a certain gel doesn’t sit well with you!

What’s the best part about fueling well?

It allows me to perform my best and enjoy the race more. Proper nutrition is the foundation for a strong, sustainable performance.