Blog post

Carbohydrate intake during and after Endurance Efforts.

 

 

Written by Hanlie Botha

Registered Dietician | B.Dietetics(UP)
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Coaching | Nutrition | Performance Management | Training Tools

10 May 2023

Taking carbohydrates during an Endurance Event (or training session) and replacing carbohydrates after intense training:

When exercising for 40min or more – start replacing Carbohydrates , the recommendation is 20 – 25g carbs per 45 min – 60min. If finishing the session after 1 hour, ensure that recovery takes place within 30mins of finishing a session. (Generally 25 g carbs per 45-60min)

These products all supply approximately 25g CHO (carbohydrates)

Sports drink – Energade, Game + sodium300 – 500ml
USN Carbo Fuel+ sodium1 scoop(250ml water)
32GI Endure+ sodium1 scoop (250ml water)
Tailwind Endurance Fuel+ sodium1 scoop (250ml water)
CokeMinimal sodium250ml
Fruit JuiceMinimal sodium250ml
CordialMinimal sodium400ml
Bananasgut discomfort possible + fibre1 large
Orangesgut discomfort possible1,5 medium
Dried Fruitgut discomfort possible/ diarrhea35g
Jelly Beansgut discomfort possible/ diarrhea30g
Gu Gel+ sodium1 sachet
With all of these options, remember you have to meet your glucose ( energy ) needs as well as fluid and electrolytes requirements.

Use the above – during and/or after exercise

Higher carbohydrate diet benefit: constant recovery mode, avoid mid-week slumps and progressive fatigue over the season.

Experiment with type, timing and amount of food/ supplements that suits your event schedule.

  • Low glycogen interferes with endurance, and high intensity exercise capacity – resulting in slower average speed and less distance covered.
  • Low blood sugar levels – impair the speed and accuracy of mental processing – thus skill level!!

Hanlie Botha – Registered Dietician

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