Carbohydrate

One of the most common questions endurance athletes ask is how much carbohydrate di I need?We all read about athletes taking in 120 g/h and some push even higher. There are reports of Ironman triathletes taking over 200 g/h. Is more carbohydrate better?

Nutrition affects most aspects of our training and racing. It is without doubt one of the most important aspects of race preparation. Yet, athletes typically spend far more time thinking about training than about nutrition. Hours and hours are spent in the pool, on the bike, and on the trails. Far less time is spent on careful nutrition planning. Here we will go through all the important aspects. Nutrition: The 4th discipline Nutrition is sometimes called the 4th discipline,

The optimal glucose to fructose ratio changes with the amount of carbohydrate ingested. This blog explains why 2:1 suits 90 g/h and why 1:1 may suit 120 g/h.

Even textbooks are sometimes confusing when it comes to pre-exercise meals. Some books will tell you to avoid carbohydrate in the hour before exercise and some will tell you that you need it to improve performance. The bottom line is that carbohydrate before exercise does not have a negative effect on performance but it can lower blood glucose during exercise. What should you do? In this blog we will discuss the science for and against eating in the hour before training or ra