Ultra-Running Fueling Strategies, GI Distress, and Gut Training with Pro Runner Ryan Montgomery

In this episode of Real Fuel with SLS, host Stevie Lyn Smith catches up with professional ultra-runner Ryan Montgomery. Coming off a 3rd-place finish at the iconic Western States 100 in under 14 hours, Ryan breaks down his multi-year evolution from middle school cross-country in rural Alaska to competing on the world stage.

Ryan and Stevie dive deep into the real-world mechanics of ultra-endurance performance—covering mental growth, managing imposter syndrome alongside elite field competitors, and balancing an Ivy League MBA program with professional training. Most importantly, Ryan shares the exact fueling shifts, sweat-test revelations, and gut-training strategies that helped him eliminate GI distress on race day.

Key Takeaways & Highlights

• The Origin Story: How running in remote, rural Alaska set the foundation for Ryan's lifelong endurance journey.
• The 3 Performance Buckets: How Ryan categorizes his evolution into mental belief, training execution, and dialed-in fueling.
• Overcoming GI Distress: Why high sodium supplementation isn't always the solution—and how over-consuming electrolytes can actually trigger stomach issues.
• Liquid Fueling in Ultras: The mechanics behind transitioning to high-carbohydrate liquid nutrition and training the gut for 90–100+ grams of carbs per hour.
• Neuromuscular vs. Electrolyte Cramping: Why muscle cramps are often a sign of fatigue or insufficient carbohydrate availability rather than just electrolyte deficits.
• Career Dual-Tracking: Balancing a professional corporate/MBA track at Dartmouth Tuck while operating as an elite endurance athlete.

Connect & Resources

• Follow Stevie Lyn Smith: Instagram | Website
• Follow Ryan Montgomery: Instagram