A significant shift in endurance sports is underway, with athletes shattering records by adopting a high-carbohydrate fueling strategy. This approach, consuming 100-120 grams of carbs per hour, was once considered impossible but is now common among elite athletes like cyclist Tadej Pogačar and ultra-runner Kilian Jornet. This summary breaks down the science behind this revolution and how you can apply it.
The Scientific Breakthrough: Why More Carbs Are Now Possible
For decades, sports nutrition guidelines recommended 30-60g of carbs per hour, based on the belief that the gut could not absorb more using glucose transporters alone. The breakthrough came from discovering that the body has a separate transporter for fructose. By consuming a mix of glucose and fructose, athletes can bypass the old 60g limit and absorb up to 90g, or even 120g per hour with proper adaptation. Research confirms that this higher intake leads to better performance, significantly less muscle damage, and improved next-day recovery.
Common Mistakes and The Importance of Gut Training
Many athletes, including the video’s creator in his elite career, make two critical mistakes: chronically underfueling during races and believing that training with minimal fuel (“training low”) makes them tougher. The science shows the opposite: fueling properly during key workouts allows for higher intensity, better quality training, and faster recovery, which compounds into significant long-term performance gains. To handle high carb loads without GI distress, athletes must practice “gut training.” Just like muscles, the digestive system adapts by increasing the number of carb transporters when consistently exposed to fuel during exercise. This allows for higher absorption rates with fewer stomach issues.
How to Apply High-Carb Fueling Strategically
This aggressive fueling strategy isn’t for every workout. It’s a game-changer for key sessions (long runs, hard intervals) and races, but unnecessary for most easy runs. To implement it, start small (40-60g per hour) and gradually increase the amount week by week during your key workouts. The focus should be on getting a glucose and fructose mix, whether from commercial gels and drinks or homemade solutions. Ultimately, smart fueling is a powerful tool that complements, but does not replace, smart training.
Mentoring question
Reflecting on your own training, what is one belief you’ve held about fueling that this information challenges, and how could you experiment with a new approach in your next key workout?
Source: https://youtube.com/watch?v=fXfoyz7N8EQ&si=QmrsVUZq5UEQSjsq
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