Carbs during training: how much is too much? - Ep. #52

Sports nutrition guidelines for carbohydrate intake have evolved over recent years from 30-60 grams per hour to 60-90 grams per hour. But have you heard some of the recent buzz about bumping the hourly intake up 120 grams per hour? Would a higher hourly intake promote your athletic recovery?
In this episode, Bob and Dina discuss a research paper from 2020 that compared hourly carbohydrate intakes of 60, 90, and 120 grams per hour in elite mountain marathon runners and the relationship to markers of recovery. We break down the pros and cons of the study, the findings, and ponder the actual ‘real life’ application for endurance athletes. Even if you’re not a mountain marathoner or elite runner, you’ll want to tune into this episode to learn why it’s important to understand the research and be cautious of nutrition headlines.
Links:
· The paper we discuss: Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners
· Our interview with Dr. Patrick Wilson, author of “The Athlete’s Gut” in episode #20
· “Metabolic Efficiency Training: Teaching the Body to Burn More Fat” e-book by Bob Seebohar
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