Together with our partner Unbranded Sportsfuel, we're delving into the world of sports nutrition. In the "Fast Food" series , we share their practical, well-founded knowledge about what your body needs to perform. In this first edition: why carbohydrates are essential for energy and recovery during endurance sports.
Taken from the Unbrandes Sportsfuel website:
You train hard and give it your all in competitions, but are you also getting the most out of your nutrition? As a dedicated endurance athlete, you know that performance isn't just about fitness or technique. Without the right sports nutrition , you'll literally run out of energy.
Whether you're cycling for hours, running long distances, blasting through the mud on your dirt bike, or swimming for miles, your body needs one thing to keep performing: carbohydrates. In other words: carbs , the fastest and most efficient energy source for prolonged exercise.
In this blog you will discover why carbohydrates are essential for performance, how to use them wisely before, during and after your training, and what role energy gels , energy bars and other supplements play in this.
Carbohydrates: the fastest source of energy
During endurance sports, your body primarily uses glycogen, the stored form of carbohydrates in your muscles and liver (Jeukendrup & Gleeson, 2019). When this supply runs out, a sudden energy crash often follows. Your legs feel weak, your pace slows, and it seems like your body refuses to cooperate. A familiar moment for every endurance athlete, it can even lead to the dreaded hunger pang or the sudden, hard-hitting feeling of being in a rut. We all want to avoid that feeling. And you can, as long as you refuel your body with carbohydrates in time.
With enough carbohydrates:
- Maintain your pace longer
- Prevent your fatigue
- Stay mentally sharp
- Provide a more effective training stimulus
Fat burning is not fast enough
But why are carbohydrates so important? Although your body can use fat as an energy source, this process is slower and less effective at higher intensities. During intense endurance sports (such as a race or tempo training), your body needs fast-acting carbohydrates to maintain performance (Romijn et al., 1993).
In short: fat as fuel alone is usually not enough. Carbohydrates are crucial for any form of endurance sports, even in your quiet endurance ride with the necessary climbing.
How many carbohydrates do you need?
For efforts lasting 60 to 90 minutes, it's important to replenish carbohydrates. Research (Jeukendrup, 2014) shows that endurance athletes should ideally consume around 90 grams of carbohydrates per hour . New techniques and carbohydrate ratios are geared towards higher intakes. You'll read more about this next week, explaining exactly how this works and how your body can handle it.
How do you do that?
You can bake banana bread or whip up rice cakes yourself, but the most effective, easy, and practical way to get enough carbohydrates remains good sports nutrition . Consider:
- Energy gels with glucose-fructose mix
- Sports drink with fast-absorbing carbohydrates
- Energy bars that are easily digestible during exercise
By combining several types of carbohydrates (such as maltodextrin + fructose) you increase the absorption capacity by up to 90g per hour (Jeukendrup, 2010).
Recover with carbohydrates + proteins
After a strenuous workout or competition, the second part of training begins: recovery. During the so-called "glycogen supercompensation phase" (the first 30 to 60 minutes after your workout), your body is extra sensitive to carbohydrate absorption (Ivy, 2004). This means you can make enormous gains in your recovery during this short window.
Carbohydrates replenish your glycogen stores, while proteins help your muscles repair and rebuild. For optimal recovery, a 3:1 ratio is recommended: three parts carbohydrates to one part protein. So, if you consume 30 grams of protein, for example, combine that with about 90 grams of carbohydrates.
An ideal way to do this is with a recovery drink or meal that contains easily absorbed carbohydrates. Think smoothies with fruit and protein powder, chocolate milk, or a recovery shake. Or make it easy on yourself and combine Unbranded Sports Fuel products, so you can be sure your body will be ready for your next workout in no time.
By choosing the right combination of nutrients at the right time, you give your body exactly what it needs: quick replenishment, better recovery, and a stronger return.
Smart carbs in sports nutrition: what works?
Not all carbohydrates are the same. At Unbranded Sports Fuel, we use only proven, effective forms of carbohydrates:
- Maltodextrin – quickly absorbed, no stomach complaints, incorporated in the Nduranz Ngry Unit 45 gels .
- Isomaltulose – long-lasting energy without blood sugar spikes, processed in the Unbranded Energy Bars
- Glucose + fructose combinations – maximum absorption capacity, incorporated in the Nduranz Ngry Unit 45 gels , Unbranded Energy Bars , and in all Energy powders !
Summary: Fuel Strategy for Endurance Athletes
Before exercise : Load up on glycogen with a carbohydrate-rich meal, ideally about 2 to 3 hours before your workout. For example, a serving of oatmeal with banana and honey, depending on your preference.
During exercise: For efforts of 60 minutes or longer, it's crucial to replenish your energy along the way. Use energy gels or sports drinks to consume 60–90+ grams of carbs per hour.
After exercise: Ensure recovery within the first hour after your workout or competition. Combine carbohydrates with protein, for example, with a recovery shake, a rice cake with peanut butter, or a recovery meal with fast carbs. Note that "more" isn't always "better." Too much protein after exercise can disrupt carbohydrate absorption and thus slow recovery. A good balance is therefore crucial. Research shows that a 3:1 ratio of carbohydrates to protein best supports glycogen synthesis and (thus, recovery) (Thomas, Erdman & Burke, 2016).
Energy dips rarely arise from poor fitness or fitness level; they're much more often due to poor nutrition. So: plan your carbohydrate intake as seriously as you plan your workouts . And remember: you also need to train your carbohydrate intake, especially during intense efforts.
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