I have a friend named Matt who is an incredible ultra runner. And when I say ultra runner, I mean the long ultra distances — 200 and 250 miles. Over the years, I’ve heard him drop plenty of little nuggets of ultra wisdom, but one has stuck with me more than the rest: “In ultras, the answer is almost always food.”

If you’re confused about carbs, protein, or what’s actually “healthy,” you’re not alone. Let’s break it down simply. A few weeks ago, I gave a nutrition clinic for a half marathon training group that I volunteer with. I look forward to this clinic every year—sharing practical nutrition strategies with people preparing to run 13.1 miles, many for the very first time. After the session, a few runners came up to ask questions, which is pretty typical. But this time, three differ