Endurance and hybrid training has been gaining a lot of traction recently. While we love to see individuals taking a break from "aesthetic" goals to also focus more on performance, it's important to know and understand how to FUEL properly for an increase in endurance training.
Which is why we wanted to create this resource talking about intra-training carbohydrate consumption. In other words, consuming an easily-digestible carbohydrate source DURING your endurance training session. Let's dive into the details -- from learning WHEN it would be beneficial, how MUCH you should be consuming per session, and some carbohydrate products to consider.
Intra-carbohydrate consumption can be beneficial depending on the duration and intensity of the activity. So here are some key points to consider:
Duration of Exercise: For endurance activities lasting longer than 60-90 minutes, consuming carbohydrates during the exercise can help maintain blood glucose levels, delay fatigue, and improve performance.
Intensity of Exercise: High-intensity endurance activities may deplete glycogen stores more rapidly. Consuming carbohydrates can help sustain energy levels and performance.
Time of Day for Exercise: If your training is happening earlier in the day, consuming carbohydrates during training may be helpful since there's likely only been 1 meal prior to training.
Recovery and/or Performance: If you're noticing that you aren't recovering well from longer endurance sessions OR your performance is taking a hit, there may be lots of benefit in consuming carbohydrates during your training session.
Determining how many carbohydrates you should consume during a training session is dependent on a two main things: duration of training AND intensity of training (i.e. moderate, intense). The chart below lays groundwork for the "general" recommendation (**note this may be different from individual to individual) for intra-carbohydrate consumption DURING training sessions.
Practical Examples for Intra-Carbohydrate Consumption
Now that you know when implementing intra-carbohydrate consumption would be beneficial AND how many carbohydrates you may need, let's combine this knowledge. Here are some examples of what (and amounts) you can choose for your next endurance session.
Gels: Energy gels are a convenient source of quickly digestible carbohydrates.
A single gel pack usually contains between 20-30 grams of carbohydrates
Sports Drinks: Many sports drinks contain carbohydrates and electrolytes, aiding both energy and hydration.
Coconut water contains 10 grams of carbohydrates per 8 ounces
Gatorade contains 15 grams of carbohydrates per 8 ounces
Hydration "mixes" typically contain 25-30 grams of carbohydrates per serving
Chews/Bars: Some athletes prefer solid foods like energy chews or bars.
Electrolyte "chews" range anywhere from 10-15 grams of carbohydrates per packet.
Electrolyte/Energy bars range anywhere from 25-35 grams of carbohydrates per bar.
What type of source you choose is up to personal preference, but as you can see the gels are bars are pretty similar in carbohydrate amounts. Sports drinks will have different challenges as they may be harder to carry and you need more "space" for them. However, these also help with hydration, where the gels and chews don't contain any liquid to help replenish hydration status.
While not necessary for shorter durations, intra-carbohydrate consumption becomes increasingly important for longer endurance activities to maintain energy levels and performance. Tailoring the strategy to your specific needs and testing it during training is crucial for optimal results. This is where a coach with education around not just fueling DURING training, but also fueling the entire day would be a beneficial resource to have. Interested in the individualized coaching we have to offer? Check out our coaching programs here.
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