Macro partitioning
For endurance events lasting longer than 2.5 hours, ingesting 60-70 g/h of carbohydrates (up to 90 g/h if tolerable) improves performance by maximizing exogenous carbohydrate oxidation rates.
If your race is longer than 2.5 hours, aim to consume 60-70 grams of carbohydrates per hour. If you can handle it, try up to 90 grams per hour. To maximize absorption and reduce stomach upset, use drinks that contain both glucose and fructose. Practice this exact intake during your long training runs to ensure your stomach can handle it on race day.
For events lasting >2.5 h, higher CHO intakes of 60–70 g/h, and up to 90 g/h if tolerable are associated with improved performance [8]. This higher intake recommendation stems from research demonstrating that exogenous CHO oxidation peaks at a CHO ingestion rate of 1.0–1.1 g/min, due to the maximal GI absorption at this rate [11,17].
Why this rating
Based on position stands from major organizations (ACSM, ISSN) and consistent evidence on oxidation rates.
Source
Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations
Kenneth Vitale et al. · Nutrients · 2019
DOI 10.3390/nu11061289
More from this paper
- Following the thirst mechanism and drinking ad libidum (400-800 mL/h) is the recommended hydration strategy for endurance athletes to avoid exercise-associated hyponatremia (EAH).Good
- Training in a low carbohydrate state ('train low') may improve fat oxidation pathways but reduces the ability to generate maximal power and may negatively affect race outcomes in high-intensity situations.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →