How Much Carb Do I Need?

When it comes to powering through high-intensity endurance exercise, carbs are your main fuel source. But how much do you really need for optimal performance?

Figuring out your carb intake is key to planning your race and training fueling strategy. And many people don’t get it right, specifically they underfuel, don’t put yourself in this pickle.

Setting Priorities Straight

There is a lot of confusion around how much carbohydrate you need, on the type of carbs and how much you “should” consume. Ultimately it is about getting the right amount of carbs in a format that works for you.

Why Do We Need Carbs During Intense Exercise?

Glycogen, stored in your muscles and liver, provides most of the carbs you need early on during exercise. Think of your carb intake like filling a gas tank. It’s not just about the quality of the gas; it’s about making sure you’ve got enough in the tank to keep the engine running smoothly, especially when you're driving in sport mode. After about 90-120 minutes of hard activity, those glycogen stores start running low, which can hurt your performance. That’s why taking in carbs—through drinks, sports nutrition solids like bars, chews or gels or carb-rich foods—to keep up your energy levels is critical. The science of how much to take in has been studied for decades, giving us some solid guidelines.

How Much Carbs Do You Need Per Hour?

Here’s the deal: your carb needs during exercise depend on how intense and long your workout or race is and what your gut can tolerate.

1-2 hours: For moderate to intense efforts, start by aiming for 30-60 grams of carbs per hour.

More than 2 hours: If you’re going longer, especially at a high intensity, you might need 60-90 (or for some with the tolerance ven more) grams of carbs per hour. It’s important to practice this to avoid stomach issues and get your gut used to higher carb intake.

More than 6 hours: When workouts go ‘ultra’—we’re talking 6 hours or more—fueling gets more complicated than just counting carbs per hour. You’ll want to mix in some fat and protein from real foods to keep going strong. Plus, if you stick to just one type of fuel, you might hit a wall with flavor fatigue.

Most amateur athletes don’t consume enough carbs during hard sessions or races. If the numbers above seem high, that might be why you’re not seeing the performance gains you want. Gradually increasing your intake during training can help you fuel better and improve your endurance.

Understanding Carbs Per Hour

Your body size doesn’t drastically change how much carbs you need per hour. The key is how much your gut can absorb. Whether you’re 110 pounds or 198 pounds, the amount of carbs your body can handle during exercise is pretty similar. It’s important to find what works best for you, whether it’s high-carb mixes, chews, drinks, or whole food. The goal is to hit the right amount of the right carb balance per hour to keep your energy up and your performance strong.

Understanding Simple vs. Complex Carbs

Carbohydrates are the primary fuel source for athletes, especially during intense exercise. But not all carbs are created equal. They can be classified into two main types: simple and complex. Each type plays a unique role in fueling your body.

Simple Carbs: Quick Energy

Boosts Simple carbohydrates are made up of one or two sugar molecules, which makes them easy for your body to break down and absorb quickly. This quick digestion leads to a rapid spike in blood sugar levels, providing an immediate source of energy. Think of simple carbs as the turbo boost button on a race car—they’re great for short bursts of energy when you need it fast.

Common sources of simple carbs include:
1. Fruits (like bananas, oranges, and berries)
2. Sports drinks or juices
3. Energy chews Honey Certain Gels

For athletes, simple carbs are useful during high-intensity activities or when you need a quick energy boost in the middle of a long workout or race. They help you avoid "hitting the wall" by replenishing your blood sugar levels quickly.

Complex Carbs: Sustained Energy

Complex carbohydrates, on the other hand, are made up of longer chains of sugar molecules. Because of their structure, they take longer for your body to break down, leading to a more gradual and sustained release of energy. If simple carbs are like the turbo boost, complex carbs are more like a steady cruise control, keeping you fueled over a longer period.

Complex carbs include:
1. Oats
2. Rice
3. Super High-Carb Drink Mix
4. Potatoes
5. Pasta

Complex carbs are crucial for fueling endurance activities particularly once you pass the 2 hour mark. Eating complex carbs in the hours leading up to a long workout or race helps to keep your glycogen stores full, providing a slow and steady release of energy to keep you going the distance.

Why Athletes Need Both

To perform at your best, you need a mix of both simple and complex carbs. Here’s why:

1. Pre-Workout/Pre-Race: Loading up on complex carbs before exercise ensures that your glycogen stores are topped off, providing a slow-burning energy source that will sustain you through the early and middle stages of your activity.

2. During Exercise: As you burn through your glycogen stores, incorporating simple carbs can provide the quick energy boost needed to maintain your pace and avoid fatigue. For longer events or workouts, you’ll benefit from taking in a combination of simple and complex carbs to keep both your immediate and long-term energy needs met.

3. Post-Workout Recovery: After exercise, a combination of simple and complex carbs helps to quickly replenish glycogen stores and kickstart the recovery process, ensuring your body has the fuel it needs to repair and rebuild muscle.

By balancing simple and complex carbs, athletes can optimize their energy levels, enhance endurance, and recover faster—ultimately improving performance and making the most of their training and competition efforts.