Carbohydrate Intake on the Fly

Thinking about doing an epic endurance race next season? Multi-day races such as @transrockiesrun_official @globallimits_running @transgrancanaria #bigsbackyardultra #ultraman etc. require covering copious miles not only in the race, but in preparation for the event. Nutrition plays a vital role in an athlete’s ability to handle these rigorous demands. Recommended carbohydrate (CHO) intake for ultras lasting >2.5 hours is 90g/h, although the typical intake is closer to 60g/h. Despite potential gastrointestinal distress, CHO intake during exercise delays both peripheral & central fatigue in a dose-response relationship. A recent study by Urdampilleta et al. on elite runners compared different CHO intakes (60, 90, & 120g/h) during a trail mountain marathon (2020). Runners performed a jump test, half-squat test & an aerobic power test at baseline and 24 h after the race. Athletes consuming 120g/h significantly outperformed those at lower intakes. This substantiates related research demonstrating a shortened recovery time from exercise-induced muscle damage with similar intakes in comparison to lower intakes (Viribay et al., 2020). This is especially critical information for athletes competing in multi-day events. Training your gut to handle higher CHO intakes is a vital part of the preparation for optimal endurance performance. We’ll be hearing from an expert @tailwindnutrition on the subject in the days to come. Stay tuned & stay carbed!