Category: Endurance running

According to a 2017 meta-analysis, carbohydrate loading can improve endurance performance in events lasting longer than 90 minutes by 2–3%. But what is a carb load before a long run and how can you do it effectively to get a performance boost without gastrointestinal distress?

According to a 2008 study, ingesting 1 gram of glucose per kilogram of body mass just 15 minutes before a prolonged run increased time-to-exhaustion by nearly 13% compared to a placebo. This article explores the specific effects of carbohydrate ingestion 15 minutes before exercise on endurance running capacity and the key physiological mechanisms at play.

Typically, energy gels containing simple sugars such as maltodextrin and dextrose cause a quick rise in blood sugar. The goal is to provide fast-acting carbohydrates to replenish energy stores for endurance athletes.

Research indicates that intense and prolonged endurance exercise, such as a 20-mile run, often suppresses the hunger hormone ghrelin, while simultaneously increasing satiety hormones like peptide YY. This complex hormonal response is a primary reason many runners lose their appetite immediately after a long run. While a lack of hunger might seem counterintuitive after burning so many calories, it's a common physiological reaction to the stress placed on your body.

According to the International Society of Sports Nutrition (ISSN), athletes undergoing intense training need 5–8 grams of carbohydrates per kg of bodyweight per day. To perform your best, it is crucial to learn what to eat 1 month before a marathon, ensuring your body is primed for peak performance, optimal recovery, and sustained energy on race day.

Research shows that most ultra runners fail to meet their carbohydrate requirements during races, often consuming significantly less than the recommended 60-90 grams per hour, which directly compromises performance. Learning how to fuel for an ultra marathon properly is therefore one of the most critical aspects of race preparation and success.

Effective carb loading can significantly improve endurance performance by 2-3% in events lasting over 90 minutes, a crucial edge for any ultra marathoner. Unlike the outdated practice of eating a single giant pasta meal, modern carb loading is a calculated, multi-day strategy designed to super-saturate your muscles with glycogen.

According to a 2010 study published in *Medicine & Science in Sports & Exercise*, dehydrated men who drank pickle juice experienced muscle cramps dissipating 45% faster than those who drank nothing.

A typical single-serving energy gel provides between 80 and 150 calories, with the energy almost exclusively derived from concentrated carbohydrates designed for rapid absorption during intense physical activity. This makes them a highly efficient and portable source of fuel for endurance athletes.

According to Sports Dietitians Australia, consuming 30-60g of carbohydrate per hour is recommended for endurance events longer than 90 minutes. Discover the full guidelines for how many carbs to eat per hour during a marathon, ensuring you have enough energy to avoid hitting the wall.