Carbohydrate Endurance Fuel: How to Use Effectively
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Product Examples: Maltodextrin + fructose blends, glucose polymers, isomaltulose-based drinks, energy gels or chews
Purpose
Provides sustained energy during prolonged aerobic activity. Replenishes glycogen stores, maintains blood glucose, and delays fatigue for endurance athletes.
How to Take
- When: Before and during workouts lasting longer than 60–90 minutes
- How Much: 30–90g of carbohydrates per hour depending on intensity, duration, and tolerance
- How: Powders, gels, chews, or drinks; test combinations to avoid GI distress during long sessions
Who It's Best For
- Marathoners, cyclists, and triathletes
- High-volume training athletes requiring glycogen replenishment
- Individuals with low energy availability during extended efforts
Pro Tips
- Blend Matters: Dual-source carbs (glucose + fructose) improve absorption up to 90g/hour
- Pre-Session Loading: A carb-rich meal or drink 2–3 hours before boosts early performance
- Train the Gut: Gradually increase intake during training to improve tolerance for race day
FAQs
|
Question |
Answer |
|
Can I mix fuel with electrolytes? |
Yes, popular combo for hydration and energy—watch osmolarity. |
|
Is fasted endurance better? |
Depends on goals—fuel improves performance but may blunt fat adaptation. |
|
Are whole foods effective? |
Yes for low-intensity sessions, but gels and drinks are easier to digest during races. |