Fuel Your Performance

For endurance athletes, nutrition is a critical component of training and performance. Carbohydrates are one of the most important macronutrients for endurance athletes, as they provide the primary source of energy for the body during prolonged exercise. In this blog post, we'll explore the effect of carbohydrates on performance for endurance athletes.

Why is it important for Endurance Athletes to Consume Carbohydrates?

Carbohydrates are broken down into glucose, which is then stored in the liver and muscles as glycogen. Ounce-for-ounce, the liver is our highest concentration of glucose, containing approximately five times the amount of glycogen found in skeletal muscle. During exercise, the body uses glycogen as its primary source of energy. However, the body can only store a limited amount of glycogen, and once those stores are depleted, performance can suffer. This is why it's important for endurance athletes to consume enough carbohydrates to replenish their glycogen stores and maintain their energy levels.

What are the benefits of Consuming Carbohydrates for Endurance Athletes?

Research has shown that consuming carbohydrates before and during exercise can improve endurance performance. Studies have found that consuming carbohydrates before exercise can improve endurance by 2-3%, while consuming carbohydrates during exercise can improve endurance by up to 20%.

Carbohydrates can also improve the quality of training. When the body has enough glycogen, athletes can perform at a higher intensity for longer periods of time, which can lead to greater gains in fitness and performance.

A study published in the European Journal of Applied Physiology showed that consuming a carbohydrate drink during high-intensity cycling improved endurance performance compared to a placebo. The cyclists who consumed carbohydrates reported having lower levels of perceived exertion and lower levels of fatigue during the exercise.

This was also found amongst long-distance runners during an event, with researchers reporting a lower perception of effort amongst runners that consumed a carbohydrate solution relative to a placebo.

So, How Many Carbohydrates Should Endurance Athletes Consume?

The American College of Sports Medicine recommends that endurance athletes consume 6-10g of carbohydrates per kilogram of body weight per day. This can vary depending on the athlete's training volume and intensity, as well as their individual needs and preferences. During an event, a good rule of thumb is to consume approximately 0.5 to 0.6g/kg of rapidly absorbed carbohydrate every 30 minutes for two to four hours to sustain glycogen synthesis. This equates to approximately 35 grams of carbohydrate for an athlete that weights 70-kilograms. For context, below is a list of carbohydrate-rich foods and their macronutrient content:

• Slice of bread – 15g
• Apple – 25g
• Banana – 27g
• Cup of Oatmeal – 30g
• English Muffin – 30g
• Bagel – 48g
• Large Baked Potato – 60g

What are the Best Carbohydrates to Consume?

Athletes should focus on consuming complex carbohydrates over simple sugars when not training and competing. Complex carbohydrates such as whole grains and fruits are digested more slowly, providing a steady source of energy. Simple sugars are a high-octane fuel and can cause a rapid spike in blood sugar followed by a crash in energy levels. During a race however, there are advantages to ingesting simple sugars (e.g., energy gels) as they are easily and quickly digestible, acting as a fast fuel replenisher.

Conclusion:

Carbohydrates are a critical component of nutrition for endurance athletes. Consuming enough carbohydrates can improve endurance, quality of training, and overall performance. By focusing on consuming complex carbohydrates over simple sugars, endurance athletes can ensure that they have a steady source of energy throughout their training and racing.

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