Carbohydrate Intake for Endurance Events

Carbohydrates are essential for endurance events as glucose (broken down carbohydrates) is the primary source of energy utilised by the body during prolonged or intense exercise. 

Let's take a closer look at how you can manage your carbohydrate intake for endurance events (using the example of an event lasting longer than 90 minutes): 

Pre-Event: 

• 2 Days before (Carb Loading): 
• Aim for 5 - 8 g of carbs per kilogram of bodyweight each day to maximise the storage of glycogen in the muscles and liver (which the body can utilise during the event) 
• Focus on quality carbohydrates (i.e. fruit, pasta, rice, potatoes)
• Pre event (1 - 3 hours before): 
• Aim for 1 - 2 g of carbs per kilogram of bodyweight to top off glycogen stores. 
• Ensure the carbohydrates are easily digestible and low in fibre (i.e. honey, bread, white rice, carbohydrate mixes) 

Intra-Event: 

• Aim to consume 60 - 90 g of carbs per hour of intense exercise. 
• Be mindful of GI discomfort and practice carbohydrate intake during training. 
• Ideal intra-carbohydrate sources can include drink mixes, gels, bananas and dried fruit. 

Post-Event: 

• 30 minutes - 2 hours after: 
• Aim for 1 - 2 g of carbs per kilogram of bodyweight to replenish glycogen stores. 
• Pair the carbohydrates with a good amount of protein to aid in the recovery process. 

Summary: 

Managing carbohydrate intake is key to optimising performance for endurance events. By adopting the recommendations above and testing during training, you can ensure you are performing and recovering at your best. 

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