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Carbs Are Crucial For High Intensity
- Carbohydrate is critical for high-intensity performance while fat fuels lower-intensity or ultra events.
- Match carbohydrate intake to event intensity and duration rather than following blanket dietary camps.
Plan And Practice Targeted Carb Intake
- Aim for targeted carbohydrate intake during events: up to 90 g/h for events ≥3 hours and lower amounts for shorter efforts.
- Practice these intakes in training because many athletes underconsume in races and pay the price late in the event.
Your Gut Adapts To Carb Intake
- The gut adapts to habitual carbohydrate intake by changing absorption capacity.
- Training low makes the gut worse at absorbing carbs, so sudden high-race intake often causes intolerance.