You’ve heard the pros talk about more carbs during races… so will it help you?
For years, the “gold standard” advice for endurance athletes was 60–90 grams of carbohydrate per hour during long-course events. That was the ceiling. Any more, and the assumption was your gut simply couldn’t absorb it.
But recently, a new wave of research — and the practices of elite endurance athletes — has challenged that limit. You’ve probably heard Ironman champions and pro cyclists talk about taking in 120–180g/hr - sometimes even up to 300g/hr (hello Norwegians!) without blowing up their stomachs.
So, should you double your gels and bottles for your next race? Let’s break it down.
What the science (and the pros) are showing
Gut training matters. Our intestines adapt just like our muscles do. Repeatedly fueling at higher levels in training can increase absorption capacity.
Multiple transportable carbs. Using blends like glucose + fructose helps the body absorb more than glucose alone — this is the basis of modern fueling products.
Performance upside? Some studies show athletes can maintain higher outputs with higher carb intake. But the evidence isn’t unanimous — many athletes do just as well staying closer to 90g/hr.
Why more isn’t always better
GI distress is real. Push too hard, too fast and you’ll risk bloating, cramping, or worse.
No guaranteed edge. Just because the pros are fueling at 120g/hr doesn’t mean you need to — especially if you’re racing at lower intensity. Plus the science shows that we can only use so much of it.
Logistics. Practically speaking, carrying and consuming that much carb is tricky — especially if aid stations don’t align with your plan.
What really matters for you
Race intensity and goals. Chasing a PB? Racing at high intensity? You’ll need to push fueling harder than if your goal is to simply cross the line.
Individual tolerance. Every gut is different. Some athletes thrive at 100+ g/hr, others fall apart above 70.
Practice, practice, practice. Never try new fueling strategies on race day. Use long sessions and especially practice races to test and refine.
How to build your fueling tolerance (practical guide)
1️⃣ Start with the baseline: 60–70g/hr on long training days.
2️⃣ Train your gut: Once comfortable, edge upwards in 5–10g increments, noticing how your stomach responds.
3️⃣ Use practice races: Treat smaller events as testing grounds for fueling strategy.
4️⃣ Dial it in: By race day, you’ll know not just what you can tolerate, but what feels best for your intensity and distance.
Takeaway
The new trend of super-high carb fueling is exciting — but it’s not a one-size-fits-all solution. The key is personalisation: know your body, test in training, and build a strategy that fits your race, not just the latest pro trend.