How to Calculate Carbs for Your Endurance Sports

How to Calculate Carbs for Your Endurance Sports

A Comprehensive Guide to Carbohydrate Intake for Endurance Sports

When participating in endurance sports like ultra-marathons, marathons, and triathlons, proper carbohydrate intake is crucial to maintaining energy levels and enhancing performance. Here’s a detailed guide to help you calculate and manage your carbohydrate intake effectively:

1. Understand Carbohydrate Needs

  • General Guideline: For endurance activities lasting more than 90 minutes, the recommended carbohydrate intake is approximately 30-60 grams per hour.
  • Ultra Endurance: For ultra-marathons and long triathlons, athletes may need 60-90 grams of carbs per hour.

2. Calculate Total Carbs Needed

  • Determine Duration: Estimate the total duration of your activity. For example, if you expect to run a marathon in 4 hours, you will need carbs for those 4 hours.
  • Hourly Carbs: Multiply the number of hours by your hourly carbohydrate needs. If you need 60 grams per hour and the event lasts 4 hours:60 grams/hour×4 hours=240 grams

3. Plan Your Intake

  • Pre-Event Carbs: Consume a high-carb meal 3-4 hours before the event, aiming for 1-4 grams of carbs per kilogram of body weight.
  • During the Event: Break down your total carb needs into manageable portions. For example, if you need 240 grams over 4 hours, you might consume 30 grams every 30 minutes or 60 grams every hour.
  • Post-Event: Replenish glycogen stores by consuming carbs within 30 minutes post-event, aiming for about 1-1.2 grams per kilogram of body weight.

4. Choosing Carbohydrate Sources

  • Easily Digestible: Opt for easily digestible carbs to avoid gastrointestinal distress. Popular options include energy gels, sports drinks, bananas, and dried fruits.
  • Variety: Mix simple sugars (like glucose and fructose) or what you can find in Honey Boost Endurance Dual Fuel with complex carbohydrates (like maltodextrin) for sustained energy release.

5. Hydration and Electrolytes

  • Sports Drinks: Use sports drinks that combine carbs with electrolytes such as Endu1's Honey Boost Endurance. This helps with both hydration and energy needs.
  • Salt Tablets: Consider salt tablets or electrolyte powders if your sports drink does not contain enough electrolytes.

6. Testing and Tuning

  • Trial Runs: Test your carb strategy during training runs or rides to find out what works best for your body. Pay attention to how different carb sources affect your stomach and energy levels.
  • Adjustments: Adjust your carb intake based on intensity, temperature, and personal tolerance. For example, in hotter conditions, you may need more fluids and possibly different carb sources.

7. Practical Tips

  • Portion Control: Use pre-measured packets of energy gels or chews to make it easier to track intake.
  • Timers: Set a timer on your watch to remind you to eat and drink at regular intervals.
  • Variety: Combine liquid, gel, and solid carb sources to prevent palate fatigue and gastrointestinal issues.

Example Carbohydrate Plan for a Marathon

Assume a marathon duration of 4 hours with a target of 60 grams of carbs per hour.

Pre-Race Meal (3-4 hours before):

  • Oatmeal with banana and honey (75 grams of carbs)
  • Toast with jam (50 grams of carbs)
  • Total: 125 grams of carbs

During the Race:

  • Every hour: 1 energy gel (25 grams) + 1 serving of sports drink (30 grams)
  • Total per hour: 55 grams
  • Over 4 hours: 220 grams

Post-Race Recovery:

  • Recovery shake with 60 grams of carbs
  • Fruit smoothie with 60 grams of carbs
  • Total: 120 grams of carbs

Calculating and managing carbohydrate intake for endurance sports is essential for maintaining energy and performance. By understanding your needs, planning your intake, and choosing the right sources, you can optimize your nutrition strategy to reach your ultimate running or triathlon goals. Remember to test and adjust your plan during training to ensure it works for you on race day. 

Try our Carbs Calculator for our athletes.

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