INTERVIEW: How to Fuel For Maximum Endurance Performance
The Real Science of Sport Podcast
Optimizing Carbohydrate Intake for Endurance Events
The key factor in determining the amount of carbohydrates needed during endurance events is the goal of the training session or competition. Consuming 90 grams of carbohydrates per hour is generally sufficient for most individuals participating in one-day events like an Ironman triathlon. While some may increase their intake to 120-130 grams per hour, evidence suggests that exceeding 90 grams may not provide additional benefits. Moreover, the likelihood of consecutive events requiring such high carbohydrate intake is relatively low, making the 90-gram threshold adequate for most athletes.
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