Proper fueling is crucial for endurance athletes to perform at their best, avoid fatigue, and speed up recovery. Among the essential nutrients, carbohydrates stand out as the most important energy source for prolonged physical activity. Here’s why carbs are vital and how to incorporate them into your training plan.
Why Carbohydrates Matter
Carbohydrates are the body’s preferred fuel source during endurance activities like running, cycling, and swimming. When you eat carbs, your body converts them into glucose, which is stored in the muscles and liver as glycogen. During exercise, glycogen is broken down to provide the energy needed to power your muscles.
Without sufficient glycogen stores, your body will struggle to maintain high-intensity effort, leading to “hitting the wall” or “bonking”—an experience every endurance athlete wants to avoid.
How Much Carbohydrate Do You Need?
The amount of carbohydrates you need depends on the duration and intensity of your training sessions:
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Short sessions (<1 hour): 3-5g of carbs per kilogram of body weight per day.
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Moderate sessions (1-2 hours): 5-7g of carbs per kilogram of body weight per day.
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Long sessions (2-3+ hours): 7-12g of carbs per kilogram of body weight per day.
Pre-Workout Carbs
Eating a carbohydrate-rich meal or snack 2-3 hours before your workout ensures your glycogen stores are topped up. Aim for foods that are easy to digest, such as oatmeal, bananas, or toast with jam. For shorter workouts, a small snack 30-60 minutes beforehand, like an energy chew or a piece of fruit, can provide a quick energy boost.
During-Workout Fueling
For workouts lasting longer than 90 minutes, it’s essential to replenish glycogen stores by consuming 20-40g of carbohydrates per hour. This is best done by consuming our energy chews, 1 serving every ~40 minutes to start. Some endurance athletes may tolerate up to 90g of carbs per hour by combining glucose and fructose sources.
Post-Workout Recovery
After long or intense training sessions, consuming carbohydrates within 30 minutes helps kickstart glycogen replenishment. Pairing carbs with protein in a 3:1 ratio (e.g., a smoothie with fruit and yogurt) can enhance recovery by promoting muscle repair and reducing soreness.
Experiment and Personalize
Every athlete’s carbohydrate needs and preferences differ, so it’s essential to experiment during training. Pay attention to how your body responds to different types and timing of carbohydrate intake, and adjust accordingly.
Conclusion
Carbohydrates are the cornerstone of endurance fueling, providing the energy needed to sustain long and intense efforts. By understanding their role and strategically incorporating them into your diet, you can improve performance, delay fatigue, and optimize recovery. Fuel smart, and your training will reach new heights.