The Runner's World UK Podcast How many grams of carbs/gels should a runner really have?
10 snips
May 13, 2025 Renee McGregor, a leading sports dietician, joins to decode the carbohydrate conundrum for runners. She tackles the perplexing recommendations of 120g of carbs per hour, humorously comparing it to devouring seven bananas. Renee discusses personal fueling strategies tailored to individual needs and training goals. The conversation touches on the unique carbohydrate requirements of elite athletes versus everyday runners, and emphasizes the importance of timing and practice with race-day nutrition, even diving into the challenges faced by female athletes.
AI Snips
Chapters
Transcript
Episode notes
Glycogen Limits Duration at Pace
- The body stores limited carbohydrate as glycogen, enough for about 90-120 minutes at moderate pace.
- Running out of glycogen forces inefficient fat oxidation, reducing race pace and performance.
Carb Needs Vary by Intensity
- Carbohydrate needs depend on relative running intensity, not just speed.
- Even slower runners must consume carbs regularly during long races to maintain pace.
Aim for 60-90g Carbs Hourly
- Aim for 60-90 grams of carbs per hour, adjusting intake based on personal tolerance.
- Use mixed glucose and fructose sources in a 2:1 ratio to maximize absorption and reduce GI issues.