Welcome to the realm of endurance nutrition, where carbohydrates reign supreme as the primary energy source for athletes pushing their limits. In this video, we’ll dive into the latest recommendations on carbohydrate intake for endurance athletes, based on a comprehensive review paper published in 2019.
Our daily carbohydrate needs vary depending on the intensity and duration of our training. For moderate-intensity workouts lasting around an hour, the recommended intake is 5-7 grams of carbohydrates per kilogram of body weight per day. As we increase the intensity and duration, the carbohydrate requirement rises to 6-10 grams per kilogram per day.
Now, let’s talk about the crucial phase of carbohydrate loading before a competition. For shorter races under 90 minutes, a simple top-off of carbohydrates is sufficient to replenish stores depleted overnight. Aim for at least 6 grams of carbohydrates per kilogram up to 7-12 grams in the 24 hours leading up to the event.
For longer races exceeding 90 minutes, supercompensation becomes essential. This involves consuming higher-than-usual carbohydrates in the 36-48 hours before the competition. Recent research suggests reducing training volume by 30-50% and adding 200-300 grams of carbohydrates to your daily intake during this period.
One to four hours before the race, another small carbohydrate top-off of 1-4 grams per kilogram is recommended to replenish overnight losses. Additionally, the International Society of Sports Nutrition suggests a light carbohydrate snack 30-60 minutes before the start, such as 50 grams of carbohydrates combined with 5-10 grams of protein.
During the competition, carbohydrate intake plays a vital role in sustaining performance, especially for events lasting over 60 minutes. For 1-2.5 hour events, 30-60 grams of carbohydrates per hour is beneficial. Consider a 6-8% carbohydrate solution, commonly found in sports drinks, consumed every 10-15 minutes.
For events exceeding 2.5 hours, even higher carbohydrate intakes of 60-70 grams per hour, or even up to 90 grams if tolerated, are associated with improved performance. These higher intakes stem from research on multiple-transporter carbohydrates, such as glucose and fructose mixtures, which allow for more efficient carbohydrate oxidation.
Lastly, it’s crucial to practice your carbohydrate feeding strategies during training. Some individuals may have better tolerance than others, so it’s essential to find what works best for you and ensure your plan is practical for race day.