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Don't know how many carbs per hour you need?
A lot of factors play an important role into deciding how many carbohydrates you should be consuming. Depending on intensity, duration, gender and discipline of choice can affect these decisions. With this quick and simple flow, you'll be able to get a better understanding of how many carbs per hour you should aim to achieve for your select sport.
Fuel For Your Thoughts
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Carbohydrates are the primary fuel source for high-intensity and endurance activities. They break down into glucose, which is stored as glycogen in muscles and the liver. During exercise, glycogen is the main energy source; without adequate carbohydrate intake, athletes may experience early fatigue and decreased performance."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Fast-acting carbohydrates (like glucose or maltodextrin) found in most energy gels, carb drink mixes, energy chews, digest quickly, offering rapid energy, ideal during workouts. Slow-digesting carbs (like oats or quinoa) provide sustained fuel, making them better for meals hours before training or general daily energy needs."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Marathon runners might consider carb-loading in the 2–3 days before race day to maximise glycogen stores. During the race, consuming 30–60g of carbohydrates or as per nutrition goals/intensity per hour, via gels, drinks, bars or chews to help sustain energy, and delay fatigue."}]}]}