1. Why Carbs Are Essential in Endurance Sports
🔬 Energy Metabolism 101
During endurance activities, your body gets its fuel from two main sources: fats and carbohydrates. While both are important, carbs play a leading role—especially when training gets tough.
Carbohydrates are the body's preferred fuel because they:
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Convert to energy (ATP) faster than fat
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Require less oxygen per ATP unit
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Stay available even at high intensity, where fat becomes inefficient
⚡ Intensity Determines Fuel Use
<Table
columns={[
{ Header: 'Training Zone', accessor: 'zone' },
{ Header: 'Intensity (%VO₂max)', accessor: 'intensity' },
{ Header: 'Main Energy Source', accessor: 'source' },
]}
data={[
{ zone: 'Base / Z2', intensity: '<65 %', source: 'Mostly fat, little carbs' },
{ zone: 'Tempo / Z3–Z4', intensity: '65–85 %', source: 'Mix of fat and carbs' },
{ zone: 'Race Pace / VO₂max', intensity: '>85 %', source: 'Almost entirely carbs' },
]}
/>
As intensity rises, fat metabolism slows. Carbs become your only option for rapid, high-output energy.
🧬 Glycogen: Small Tank, Big Role
Glycogen is how your body stores carbs—in muscles (≈ 300–400 g) and the liver (≈ 100 g). During hard efforts, these stores can run low in 60–90 minutes.
Without external carbs, you risk:
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Bonking (energy crash)
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Loss of coordination and focus
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Weaker immune system post-workout
🍭 Why You Need a Carb Mix
Your body absorbs different carbs through different gut transporters:
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Glucose / Maltodextrin → via GLUT-2
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Fructose → via GLUT-5
These work in parallel. If you only take glucose, your absorption maxes out at ~60 g/h. Beyond that: stomach trouble.
But a Glucose + Fructose mix can push that to 90–120 g/h with proper gut training.
That’s why top sports nutrition uses blends of carbs: better absorption, better performance, fewer gut issues.
2. Types of Carbs – Fast vs. Slow
a) Fast Carbs (For Racing)
<Table
columns={[
{ Header: 'Type', accessor: 'type' },
{ Header: 'Effect', accessor: 'effect' },
{ Header: 'Example Use', accessor: 'use' },
]}
data={[
{ type: 'Maltodextrin', effect: 'Glucose-like, but gentler on gut', use: 'Criteriums, races' },
{ type: 'Fructose', effect: 'Uses a different gut pathway', use: 'Gran Fondos' },
]}
/>
🧠 Pro Tip: Maltodextrin + Fructose = “Double Turbo”
b) Slow Carbs (For Long Rides)
<Table
columns={[
{ Header: 'Type', accessor: 'type' },
{ Header: 'Duration', accessor: 'duration' },
{ Header: 'Ideal for', accessor: 'ideal' },
]}
data={[
{ type: 'Isomaltulose', duration: '2–3 hours', ideal: 'Zone 2 training' },
{ type: 'Waxy Maize Starch', duration: '1–2 hours', ideal: '100 km rides' },
]}
/>
👉 Start with Isomaltulose—easy on the stomach!
3. How Much Do You Need?
Step-by-Step Formula
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Weigh yourself (e.g., 70 kg)
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Choose your effort level:
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Easy (can chat): 0.5–1.0 g/kg
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Moderate (breathless, but can talk): 1.0–1.5 g/kg
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Hard (no talking): 1.5–2.0 g/kg
🧮 Example (70 kg, moderate): 70 × 1.0 = 70 g carbs/hour
60 gram carbs on 500ml
4. Two Key Carb Mixes
a) Race Mix – For All-Out Efforts
Per 100 g powder:
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53 g Maltodextrin
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43 g Fructose
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4 g Electrolytes (Na, K, Mg, Ca)
Use for: Races, intervals, max efforts
🎉 Flavor Tip: Add granulated iced tea for a budget boost!
b) Endurance Mix – For Long, Steady Rides
Per 100 g powder:
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86 g Isomaltulose
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8 g Maltodextrin
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4 g Electrolytes (Na, K, Mg, Ca)
Use for: Long Z2 sessions, casual Sunday rides
🎉 Flavor Tip: Granulated iced tea also works great here!
5. Gut Training: Don’t Shock Your Stomach
<Table
columns={[
{ Header: 'Week', accessor: 'week' },
{ Header: 'Carbs per Hour', accessor: 'carbs' },
{ Header: 'Goal', accessor: 'goal' },
]}
data={[
{ week: '1–2', carbs: '30 g', goal: 'Build tolerance' },
{ week: '3–4', carbs: '45 g', goal: 'Increase gradually' },
{ week: '5+', carbs: '60+ g', goal: 'Race-ready gut' },
]}
/>
🧪 Always test during training—not on race day!
DIY Starter Mix:
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50 g Maltodextrin
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50 g Isomaltulose
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Pinch of salt
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Mix with 500 ml water
6. Avoid These Common Mistakes
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❌ “I’ll just use table sugar” → sugar crash + gut issues
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❌ “More is better” → > 60 g/h without gut training = stomach pain
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❌ “I forgot electrolytes” → cramps incoming!
7. First-Time Checklist
✅ Mix a light solution (e.g., 30 g Maltodextrin + 500 ml water)
✅ Try on an easy ride (not a race!)
✅ Listen to your gut
✅ After 1 hour, ask: Energy OK? Any discomfort?
“Train your gut like you train your legs.”
8. Science Made Simple
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Race Mix: Dual carb pathways (2-lane highway)
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Endurance Mix: Steady release (drip-feed IV)
📚 Fun Fact: Elite athletes can absorb up to 120 g carbs/hour—most should start at 30–40 g/h.
Final Thoughts
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Start small, mix smart
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Progress week by week
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Customize based on your gut
“The best carb mix means nothing if your stomach quits. Be patient—fuel smart.”
