Category: Endurance

For high-intensity exercise lasting over 60 minutes, carbohydrate ingestion can significantly delay fatigue and improve performance. Knowing how many grams of carbs during exercise to consume is crucial for sustaining energy levels, maintaining endurance, and optimizing your training and race-day performance. This guide breaks down the recommended intake by duration, intensity, and carbohydrate type.

A water loss of just 2% of your body weight can reduce your physical capacity by 20%. For this reason, selecting what kind of sports drink is best to consume during intense physical activity over an hour is crucial for maintaining performance, stamina, and safety.

For years, the standard advice for endurance athletes was to consume no more than 60 grams of carbohydrates per hour. However, thanks to advancements in sports science, it is now understood that the human body can absorb significantly more than this, with the maximum carb absorption per hour depending heavily on the type of sugars consumed and the athlete's training status.

Recent scientific research has shown that combining different carbohydrate types can significantly increase the rate of absorption and Maurten has built its entire fueling platform on this principle. The optimal ratio of fructose to glucose in Maurten products is 0.8:1, a scientifically backed blend designed to maximize performance for endurance athletes.

Endurance athletes can absorb up to 36% more carbohydrates by combining different sugars. This fact underscores why knowing what sugar is in running gels is vital for maximizing performance and maintaining steady energy levels during long-distance efforts.

According to sports nutrition experts, while carbohydrate (CHO) loading can increase muscle glycogen stores, it is not without risks. Understanding the full scope of disadvantages of CHO loading is essential for any athlete considering this dietary strategy for an endurance event.

Experts recommend consuming 30–60 grams of carbohydrates per hour for activities lasting longer than 90 minutes. Figuring out exactly how many energy gels for hiking you need requires understanding your body's needs, the trail's demands, and how to balance gels with other forms of nutrition.

According to official product information, each 50g packet of N8 Refuel Energy Gel contains 100 calories. This quick, concentrated carbohydrate source is designed to provide immediate energy for endurance athletes and can be consumed before or during long-duration activities.

The National 3 Peaks Challenge requires hiking a total distance of 23 miles (37km) and ascending over 3000 metres within 24 hours, demanding a precise fueling strategy. Knowing how to fuel for the 3 Peaks Challenge is critical for maintaining energy, preventing fatigue, and ensuring you can complete this demanding ultra-endurance event.

Running for more than 90 minutes can deplete your body's glycogen stores, leading to a sudden and significant drop in energy, often called 'hitting the wall'. For runners tackling longer distances, like a half or full marathon, replenishing these carbohydrates mid-run is crucial for sustained performance. Energy gels offer a concentrated, convenient solution, but deciding when and how to use them is key to success.