Jäger R. And when sporrs run out Mushroom Ecology Conservation carbohydrates, we simply stop due to fatigue. Focus on low fiber, low fat, simple carbohydrate sources. Reading time: 7 min read.

Fueling for endurance sports -

Take the Quick Carb Calculator to get some fueling guidelines for your next event. When individualising levels of carbohydrate intake for your own circumstances, the following rules of thumb are useful:.

In what exact format i. gels, energy bars, carb drinks, chews you get these carbs into your system is an area of furious debate, but I think it's a distraction from the fundamental issue of getting the correct amount of carbs dialled in as the first priority. In my experience, plain energy chews , gels or bars with clearly marked carbohydrate contents on the packaging are the best way to go as they are often easily digestible.

The best way to go about the trial and error process is to perform simulation training sessions where you perform the activity you're fuelling for as close to race intensity for a prolonged period of time ideally close to race duration too.

This approach will allow you to build up an initial picture of what different levels of carbohydrate intake are doing to your ability to perform and to your stomach. Whilst there are some inter-individual differences in the amount of carbs that are needed to sustain performance, there seems to be relatively less intra-individual variance.

Optimal carb intake is reasonably stable once you dial it in, but fluid loss via sweating is significantly more volatile, both between and within individuals. So, hydration requirements can be lot more variable too in no small part due to the huge role that environmental conditions and clothing can have on sweat rates.

Image Credit: Dale Travers ©. One sensible way to approach this issue is to start at the edges and to work inwards by beginning with the lowest amount of fluid intake needed For activities of less than ~60 minutes and even up to 90 minutes in some cases , fluid intake of close to zero is definitely an option if an athlete starts well hydrated and has plenty of access to drinks to top up again afterwards.

This is certainly true in colder conditions when sweat rates are blunted because core body temperature is much easier to manage. When you get into the zone of hours and in hotter and more humid conditions , fluid intake definitely starts to be required to maintain optimal output when you're going as hard as possible.

Without it, sweat losses can result in a decrease in blood volume that manifests in cardiovascular strain and a reduction in performance. It's true that a more structured approach to drinking might be beneficial for this kind of duration in certain situations e.

In these cases, some experimentation starting around ~ml ~16oz per hour and adjusting up or downwards from there as necessary is sensible.

For much longer sessions and races i. Whilst that sounds like and is! a very wide range, it's fair to say that for a large majority of athletes something in the range of mlml ~oz per hour is a decent zone in which to start some experimentation. And be more aggressive if you have a big sweat rate see this article for details on how to measure your sweat rate or if the conditions are very hot or humid.

Be very mindful that hyponatremia is a real risk if you significantly overdrink. This article is a useful resource to look at to understand the topic in more detail.

Image Credit: Jake Baggaley ©. Carbohydrates are one of the most important nutrients to focus on for endurance training. Your body breaks down consumed carbohydrates into sugar, or quick energy which can be used for exercise and brain function. The day prior to your endurance training or event, aim for a carbohydrate rich diet of at least 6 grams per kilogram of body weight and up to 7—12 grams per kilogram in the 24 hour period before the event 1.

Example: pounds divided by 2. During the endurance activity, aim for grams per hour if your activity is less than 2. After the training, it's still important to keep fueled with carbohydrate foods or drinks every few hours.

Protein is also a really important nutrient for training. It also helps repair and strengthen muscle tissue, both improving performance and preventing injuries or soreness 2.

In general as an athlete it's recommended to have about 1. Before the endurance activity, go for 0. If exercise is intense, aim for about 0. After the endurance training, try for 0.

Fat is also essential for overall health and endurance training. Dietary fat plays a crucial role in joint structure, hormone production, cell health, and absorption of fat soluble vitamins A, D, E, K 4.

For an extra mental kick go for Doppio , which contains 75g of natural caffeine from guarana. Veloforte electrolyte drinks — Created from real fruit and the purest electrolytes, they are designed to help re-energise as well as replenish salts and potassium through sweat.

Attivo and Vivo contain 22g of natural carbs as well as pure electrolytes, Solo focusses on just electrolyte replenishment. Attivo also has 75g of natural caffeine from guarana. Veloforte Cubos — when you want something soft, fruity and delicious to chew on, these per cent natural vegan energy chews contain 42g of dual-source carbohydrate per six cube portion.

For handy bitesize peices, our mixed bites bag is ideal. While some ultra events are self-supported, many have aid stations with a mixed range of foods on offer such as cola, crisps, bananas, chocolate bars, cakes, soups and sandwiches Beware, often the food they have isn't what you've trained with, and there's no guarantee that the food you want will still be available when you stop so make sure you have the natural real-food you need already with you another reason why the Cubo and Nectars ranges are so effective they're extremely light-weight g , portable in size and brilliantly powerful.

Start your fuelling strategy around 60 minutes after the start of your event. From then on you should be taking on fuel little and often. Bitesize Veloforte Cubos are perfect for this.

You ned to be feeding for the road 30 minutes ahead of you, not the road you're on, so it's critical to feed and drink before you get hungry or thirsty. Similarly, some people find artificial sports products can give them an upset stomach, which is why all Veloforte products are made using only natural, tasty ingredients that are proven to perform.

In this case, you may find a sports drink easier to swallow. Liquids, such as Veloforte energy drinks, are easier to digest and gentler on the stomach they're designed to have a more savoury flavour profile from the natural botanicals like Basil and Sage and they're infused to refresh like an iced-tea rather than a fizzy-pop.

In one study , cyclists rode for two hours and then did a minute time trial. They were almost 2 per cent faster when they swilled a sports drink. During training practice your fuelling strategy, eating and drinking what you plan to use on race day. That way you can ensure it agrees with your stomach and gives you the energy you require.

This site Increased energy levels endurqnce support for endurancce browser. We recommend uFeling to Edge, Chrome, Macadamia nut cookies, or Increased energy levels. Spend £40 more for FREE shipping. FREE shipping will be applied at checkout. There comes a point in the lives of most recreational athletes when they find themselves eyeing up an ultra-endurance event. You need a new challenge. Pushing your body to its limits means thinking about how to fuel your mind and muscles with a smart approach to endurance nutrition. Lost password? Recover password. Remembered your password? Back to endyrance. If you want to spofts top athletic Fueling for endurance sports, you need to learn how Fueling for endurance sports use dietary supplements to sustain the required intake of carbohydrates during intense endurance exercise. Be it energy gelsisotonic sports drinksor other sources of carbs, optimal fuel is necessary to provide high levels of energy and preserve your glycogen stores as long as possible.