In this episode, we’re joined by ultra-runner and registered sport and exercise nutritionist James Hudson, founder of Nutrition for Energy, to explore what effective fueling really looks like for ultra-endurance performance.

We unpack the nutrition and hydration strategies behind James’ successful first attempt at the Dragon’s Back Race, including carb intake, sodium balance, and how gut training plays a key role in race execution. James also shares lessons learned from earlier ultras, why pacing and adaptability matter for digestion, and how liquid carbs can be a powerful tool when solid food stops working.

The conversation goes deeper into hydration - the importance of balancing water and sodium, how sweat sodium concentration varies hugely between athletes, and why post-stage rehydration can make or break multi-day races.

We also explore James’ coaching philosophy around fueling for performance, not restriction, including his “traffic light” system for matching carbohydrate intake to training load, and how better fueling unlocks consistency, recovery, and long-term progress.

Find out more about Nutrition for Energy here: https://www.nutritionforenergy.co.uk/

Follow James on Instagram: @jamesohudson

Watch James' videos on making your own homemade gels : https://www.youtube.com/watch?v=Dj4oYcRLxEo

https://www.youtube.com/watch?v=z7LKSXegvc4&t=576s

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Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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