Hungry and tired athletes commonly grab cookies, chips and other high-fat comfort foods that fill the stomach but leave the muscles unfueled. Your goals are to constantly be fuelingup before workouts and then refueling afterward by eating carbohydrate-based meals and snacks on a regular schedule. By feeding your body evenly throughout the day, you'll have steady energy all day, without lags. Clearly, you need to develop an eating strategy that fits your training schedule. Plan rest days.
Rest is an essential part of a training program.
Because ultra-distance athletes commonly feel overwhelmed by their impending task, they tend to fill every possible minute with exercise. Rest days are essential to not only reduce the risk of injury, but to also provide the muscles with time to refuel. Remember, performance improves more with quality exercise than excessive quantity of exercise. Drink enough fluids. During training, you can tell if you are consuming enough fluids by monitoring your urine.