When it comes to maintaining a high intensity over a longer period of time, carbohydrates are essential. The amount of carbohydrates for a given duration of exercise depends on various factors.

For human metabolism, carbohydrates are essential in terms of energy supply. Our body is able to quickly convert carbohydrates, which we consume during exercise or have stored in our muscles, into glucose and fructose and then further into energy. This helps us to achieve a certain intensity of exercise and to provide our body with the necessary energy as quickly as possible. 

In endurance sports, the optimal metabolism of carbohydrates AND fatty acids is crucial, especially during long-term exertion. The metabolism of fatty acids to energy is more time-consuming and requires a sufficient amount of oxygen. Accordingly, low-intensity training is necessary. For intense exertion, carbohydrate metabolism is prevalent and therefore of great importance for most endurance sports.

Carbohydrates make things easier

There are several reasons for carbohydrate intake during training or competition:

1. Maintain performance
2. Delay severe fatigue
3. Glycogen-saving effect: If the glycogen reserves are not completely depleted during the workout, they can be replenished more quickly. As a result, you will be ready for high-intensity activities again sooner.
4. Prevent a sharp drop in blood sugar levels

The longer and harder the effort, the more you need.

The duration and intensity of a training session or competition have a decisive influence on the choice of nutrition. Here are the most important facts:

• For easy sessions that last longer than 75 minutes, the intake depends on the training goal: 
  • If lipid metabolism is a priority, no or only small amounts of carbohydrates should be consumed. 
  • If the focus is more on training quality or performance, an intake of 30 to 60 grams of carbohydrates per hour makes sense.
• For intensive sessions and in competition, a carbohydrate intake in small amounts from 45 to 75 minutes is appropriate. The carbohydrate reserves should generally still be sufficient if they were well filled at the beginning.
• From 75 to 120 minutes of competition, a carbohydrate intake of about 30 to 60 grams per hour is recommended.
• For a race duration of 120 minutes or more, 60 to 90 grams of carbohydrates per hour make sense. If you wish to consume more than 60 grams per hour, make sure that the carbohydrates are absorbed via a mix of glucose and fructose.

By knowing these facts, you can begin to perfect your training and races with the optimal nutrition strategy. It is important that you try everything in advance and check for tolerability.