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Optimizing carbohydrate intake for endurance athletes: Recent insights


In the ever-evolving landscape of sports nutrition, the optimal carbohydrate intake for endurance athletes has been a subject of ongoing research. Recent studies suggest that pushing the limits of carbohydrate consumption during prolonged exercise may yield performance benefits, challenging traditional recommendations.

The shift toward higher intake

Traditionally, athletes were advised to consume approximately 30-60 grams of carbohydrates per hour during long races exceeding 2 hours. However, emerging research now proposes a higher intake range of 90-120 grams per hour. This shift is rooted in the idea that maximizing carbohydrate availability can stave off fatigue and enhance overall performance.

Balancing carbohydrate sources

Achieving such high carbohydrate intake involves a strategic combination of glucose, fructose, and maltodextrin. This blend allows for more efficient absorption in the gastrointestinal tract, ensuring a steady supply of energy to working muscles. Sports drinks, energy gels, bars, and even real foods can be employed to meet these elevated carbohydrate goals.


Individual variability

While these new recommendations show promise, it's crucial to acknowledge the variability among individuals. What works for one athlete may not be optimal for another. Personal preferences, gastrointestinal comfort, and the nature of the exercise play pivotal roles in determining the most effective carbohydrate strategy.

Practical considerations

To fine-tune their nutrition approach, athletes are encouraged to experiment during training sessions. Trying different products, formulations, and timing strategies can help identify the optimal carbohydrate intake for individual needs. Additionally, seeking guidance from a sports nutritionist or dietitian can provide personalized insights tailored to specific goals and preferences.


As our understanding of sports nutrition continues to evolve, so do the recommendations for carbohydrate intake during endurance exercise. The shift toward higher carbohydrate consumption challenges conventional wisdom, emphasizing the importance of individualized strategies. Athletes are encouraged to stay informed about the latest research, experiment with various approaches, and seek professional guidance to unlock their peak performance potential.