Badwater 135 Nutrition: How Pete Kostelnick Eats, Drinks & Recovers

Send us Fan Mail In episode #196 Pete Kostelnick joins Kyla to break down one of the most demanding races in the sport, Badwater 135, and the practical fueling, hydration, and heat acclimation strategies that help him handle it. He also shares how his approach has evolved over years of ultra running, from protein during races to a more race-specific nutrition plan. **In this interview:** Pete shares what Badwater is really like, how he trains for the heat, what he eats and drinks per hour, and how he recovers after going 135-plus miles through Death Valley. **KEY TAKEAWAYS** - Pete recaps his tenth Badwater start and eighth finish, and explains why 2026 was one of the most competitive editions yet. - Badwater starts at Badwater Basin in Death Valley, about 300 feet below sea level, and climbs toward Mount Whitney Portal for 135 miles of brutal heat and pavement. - He explains his heat training approach, intentionally adding heat stress during training - He breaks down his hydration targets, including electrolyte intake - Pete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intake - Pete and Kyla talk about recovery, both physically and nutritionally *Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.* **ABOUT PETE KOSTELNICK:** Pete Kostelnick is a record-setting ultrarunner and one of the world's premier endurance athletes. In 2016, he broke the 36-year-old U.S. transcontinental running record by covering 3,067 miles from San Francisco to New York City in 42 days, averaging more than 72 miles per day. In 2018, he became the first person to complete a self-supported run from Alaska to Florida, traveling 5,384 miles while pushing all of his food and gear in a stroller. Pete is a two-time Badwater 135 champion (2015 and 2016), setting a course record in 2016, and returned in 2025 to finish third overall less than two years after surviving a near-fatal car crash. This year in 2026 he scored another top 10 finish at Badwater, also known as the world’s toughest footrace. He has represented Team USA at the IAU 24-Hour World Championships and owns personal bests of 13:57 for 100 miles and 163.68 miles in 24 hours.  **FOLLOW PETE:** - Instagram: www.instagram.com/petekostelnick - Strava: https://www.strava.com/pros/16102568 **FREE RESOURCES** - Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol - Free Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration **MENTIONED** - LMNT: https://amzn.to/4qxGGLo - Honey Stinger Waffles: https://amzn.to/4wRgBbQ - Precision Gels: https://amzn.to/4y3ALAo - Precision Chews: https://amzn.to/4y5u1C9 - Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxR - Jelly beans: https://amzn.to/4wQkYnA - SIS Caffeine Gel: https://amzn.to/4wLt2FS - SIS Regular Gel: https://amzn.to/4gtA6AR - Desert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/ - CIM: https://www.instagram.com/runcim262/?hl=en **TIMESTAMPS** (00:00) Two truths and a lie with Pete Kostelnick (02:19) A tenth Badwater start and what made this year fast (03:10) What Badwater is and why it is so extreme (05:01) Racing in Death Valley heat and on paved roads (06:42) Heat training with long runs in the sun (08:33) Adding layers to simulate more heat stress (09:07) Hydration strategy and sweat-driven fluid needs (10:14) Electrolytes per hour and avoiding stomach blowups (12:12) Why this year’s field was so competitive (13:31) Smarter pacing, better shoes, and better nutrition (14:39) Crew support, aid frequency, and the Badwater logistics (16:11) How his crew keeps fueling seamless every 15 minutes (17:26) Building a 30-minute nutrition schedule for 24 hours (18:23) Why he shifted away from more solid food (20:03) The exact products Pete rotates during Badwater (21:00) Managing a very high caffeine intake (22:21) What caffeine does and why it is hard to study in ultras (23:53) Feeling strong early, then overheating late (25:12) Why the sun shirt may have been a mistake (26:22) Comparing past singlets and thinner long sleeves (27:31) Gear design, breathability, and evaporative cooling (28:13) Estimating calorie burn versus intake (29:46) Post-race hunger and what recovery demand feels like (30:36) Carb loading, tapering, and race morning breakfast (32:46) Napping on race day before a 10 PM start (33:48) Finish-line appetite and craving savory food (35:17) How he gauges recovery after Badwater (37:41) Recovery boots, protein, and simple post-race nutrition (39:39) Advice for first-time 100 milers (40:35) Rethinking protein during long races (42:29) The lie reveal and Pete’s mileage goals (43:52) Upcoming goals: Desert Solstice and shorter PR attempts (45:00) Where to find Pete online and his coaching update **MORE NR** - Apply to work with Kyla → https://p.bttr.to/3ZrwzcF - Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/ **CONNECT**  - Instagram → www.instagram.com/nutritionalrevolution - Sponsorship inquiries → [kyla.c@nutritional-revolution.com](mailto:kyla.c@nutritional-revolution.com) - Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com **TRUSTED RESOURCES**  - Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell - Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution - Kyla's top picks → https://shopmy.us/shop/nutrev - Follow us @nutritionalrevolution