How to Fuel Your Run:
The Importance of Carbohydrates for Endurance Athletes
When it comes to endurance sports, proper fueling is critical to maintaining performance, delaying fatigue, and ensuring you have the energy to finish strong. Carbohydrates, in particular, are the most important nutrient you need to fuel your run. But why exactly are carbs so essential, and how can you ensure you're getting enough during your training or race? Let’s break it down.
Why Endurance Runners Need Carbohydrates
Carbohydrates are the body's preferred energy source, particularly during long-duration activities like running. When you run, your muscles rely on glycogen stores, which are carbohydrates that are stored in your liver and muscles, for energy. As these glycogen stores deplete, fatigue sets in, and your performance begins to decline.
According to research, carbohydrates can help maintain glycogen levels and provide an immediate source of fuel during exercise. The general recommendation for endurance athletes is to consume 30-60 grams of carbs per hour during endurance events lasting over an hour, with higher amounts (up to 90g per hour) being recommended for ultra-distance events [1].
This intake ensures that you maintain steady energy levels, avoid "hitting the wall," and improve your overall performance during longer runs [2].
How to Get Carbohydrates During Your Run
So, how can you meet these carbohydrate requirements during your run? Here are some practical options that combine both real foods and specialized sports nutrition products, along with their typical carbohydrate content:
Energy Gels:
Carb Content: 20-30 grams per gel
Why It’s Great: Energy gels are designed for rapid absorption, providing a quick boost of carbohydrates. They are easy to carry and consume, making them a popular choice during races or long runs.
Examples:
GU Energy Gel (19-23g of carbs & 50-190 mg of sodium) = Snow Canyon Half
Huma (21-25g of carbs & 105-110 mg sodium) = STG Marathon
Clif Shot Energy Gel (24g of carbs),
Spring (17-25 gof carbs & 0-156 mg sodium)
Mautren (26g or carbs & 20 mg sodium) = IronMan
PowerBar Gels (26g of carbs & 210 mg sodium)
Chargel (45g of carbs & 65 mg sodium)
Energy Chews:
Carb Content: 20-25 grams per serving
Why It’s Great: Similar to gels, but in a chewable form. They allow you to portion your carbohydrate intake over several miles.
Examples:
Honey Stinger Energy Chews (23g per serving & 40 mg sodium),
Clif Bloks (24g per serving),
Fruit Snacks (12g per serving & 20 mg sodium),
Sports Beans (25g per serving & 80mg sodium)
UCan ( 19g per serving & 55 mg sodium)
Bananas:
Carb Content: 27 grams per medium banana
Why It’s Great: Bananas are a natural and portable source of carbohydrates and potassium, which helps prevent cramps. They are gentle on the stomach and provide a quick burst of energy.
Sports Drinks:
Carb Content: 15-20 grams per 8 ounces
Why It’s Great: Sports drinks offer both hydration and carbohydrates, making them a dual-purpose option. They often contain electrolytes, which are crucial for maintaining proper muscle function.
Examples:
Gatorade (22g of carbs & 160 mg of sodium per serving)
Gatorade Endurance (22g of carbs & 310 mg of sodium per serving)
Nuun Sports (2g of carbs & 300 mg of sodium per serving)
Nuun Endurance (19g of carbs per serving),
Body Armor (22g of carbs & 25 mg sodium per serving).
Tailwind (25g of carbs & 310 mg sodium per serving)
Precision Fuel Drink Mix (60g of carbs & 1000 sodium per serving)
Skratch Super High-Carb Drink Mix (50 mg carbs & 200 mg sodium)
LMNT (2g of carbs & 1000 mg sodium per serving)
Liquid I.V. (11 g of carbs & 510 mg sodium per serving)
Dried Fruits (Raisins, Dates):
Carb Content: 25-30 grams per small handful
Why It’s Great: Dried fruits provide a natural source of carbohydrates and are easy to pack. They’re a great option if you prefer real food over synthetic gels or chews.
Examples: A handful of raisins contains around 30g of carbs, while 3 dates provide about 24g of carbs.
Pretzels:
Carb Content: 22 grams per small handful
Why It’s Great: Pretzels not only provide carbs but also help replace sodium lost through sweat, making them a good savory option for long-distance runners.
Coach Tip: When if comes to the type of Fuel you use... I always like my athletes to check their race page and find out what is being offered on the course.
Start training with that produce. If your gut can handle it - it makes it one less thing you have to pack on race day!! Win! Win!
St George marathon will have Huma strawberry & Lemonade (at a few aid stations)
Snow Canyon Half will have GU (at a few aid stations)
How Much Carbohydrate Do You Need?
The amount of carbohydrates you need during a run depends on the duration and intensity of the activity. According to Precision Hydration, the optimal range for most runners is between 30-60 grams of carbs per hour during endurance events lasting longer than 60 minutes. For ultra-endurance events, consuming up to 90 grams of carbs per hour is recommended to maintain energy levels and prevent fatigue [3].
Here’s a basic guideline based on run duration:
Runs of 60-90 Minutes: Start fueling with around 30g of carbs per hour, especially if the intensity is high.
Runs of 90 Minutes to 2 Hours: Aim for 30-60g of carbs per hour, spread across gels, chews, or drinks.
Runs Longer Than 2 Hours: Target 60-90g of carbs per hour, mixing different fuel sources like energy gels, real food, and sports drinks.
Planning Your Fueling Strategy
To avoid gastrointestinal distress, it’s essential to practice your fueling strategy during your training runs. Experiment with different carb sources and timings to see what works best for you. Everyone’s digestive system is different, so finding the right balance of carbs that your body can tolerate is crucial.
Conclusion: Fueling Your Run with Carbohydrates
Carbohydrates are the key to maintaining energy, avoiding fatigue, and performing at your best during long runs. By planning your fueling strategy and incorporating the right amount of carbs into your run, you can maximize your endurance and ensure you finish strong.
Help others out:
Comment what is your favorite fuel and how many carbs you typically get in on your long runs.
With the right carbs and a smart fueling plan, you’ll be ready to conquer any distance.
HAPPY RUNNING!!
For more in-depth, science-backed information on carbohydrate needs during endurance events, check out these resources:
Precision Hydration: How Much Carbohydrate Should Athletes Eat Per Hour? link
Jeukendrup, A. (2014). Carbohydrate Intake During Exercise: Performance, Recovery and Training Adaptation. Sports Medicine.
Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics
Want to dial in the sodium level you need? Our Sweat Test does just that!
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