The primary reason to consume calories during endurance exercise is to provide carbohydrate to the working muscles and brain. This becomes increasingly important as the duration of training/competition lasts longer than 60-90 minutes due to the body’s limited capacity to store carbohydrates (glycogen). There is good physiological data to support an upper limit in our ability to breakdown carbohydrate during exercise. However, the upper limit is increased if there are multiple sources of carbohydrate consumed. By selecting a product with more than one source (e.g. sucrose and fructose), you are able to absorb more than when you consume a single source (e.g. glucose only).
The general recommendation is to consume 30 – 60 grams of carbohydrate per hour or 120 – 240 calories per hour during endurance exercise. Alternatively another recommendation is to consume 15-25% of your caloric expenditure per hour. As the intensity of exercise increase carbohydrates become the primary fuel source, possibly requiring more to be consumed (depending on duration). Athletes who have a higher level of fitness and train their aerobic metabolism have a greater ability to use fat as a fuel source during exercise and therefore rely less on carbohydrates.
As you plan for your next race, consider the factors listed above to determine the best number of calories for YOU to consume per hour. Take a look at nutrition product labels to identify carbohydrate sources and amounts per serving. Most importantly make sure you test out any food/hydration sources before race day. Everyone is different and the type and amount of carbs your stomach can handle varies. Nothing is worse than a stomach ache mid-race due to eating something you have never tried before.
GQ-6 - Get a discount on GQ6 hydration products by using code: echelon17 at checkout for 30% off
1 Scoop of 3-2-1 Base Mix - 28 Carbs 115 Calories
Solid food and gels:
Cliff - Contact us via Facebook for assistance in placing your Clif Bar order
Shot 24 Carbs 100 Calories
Bar 45 Carbs 250 Calories
Block 48 Carbs 180 Calories
Pro Bar - Get a discount on Pro Bar nutrition products by using code: ECHELON40 at checkout for 40% off
Bolt 24 Carbs 120 Calories
Fuel 34 Carbs 190 Calories, 3g Protein
Bite 11 Carbs 190 Calories
Gel 27 Carbs 100 Calories
Bars 27 Carbs 190 Calories
Chews 39 Carbs 160 Calories
Waffle 21 Carbs 150 Calories
Shoot us a message on Facebook at Project Echelon Racing with any questions or if you are seeking further advice and we would be happy to support you in achieving your goals!
For other great discounts (52% OFF!!!) on Rudy Project eyewear and helmets, visit www.e-rudy.com/vip and use code: projectechelon at checkout!
Looking for more tips, tricks, and coaching like this to help maximize your physical performance and achieve your personal goals… Connect with Tim Savre, the author of this document, via the contacts below: