In these cases, some experimentation starting around ~ml ~16oz per hour and adjusting up or downwards from there as necessary is sensible. For much longer sessions and races i. Whilst that sounds like and is! a very wide range, it's fair to say that for a large majority of athletes something in the range of mlml ~oz per hour is a decent zone in which to start some experimentation.

And be more aggressive if you have a big sweat rate see this article for details on how to measure your sweat rate or if the conditions are very hot or humid. Be very mindful that hyponatremia is a real risk if you significantly overdrink.

This article is a useful resource to look at to understand the topic in more detail. Image Credit: Jake Baggaley ©. Whilst having a flexible drinking plan and understanding your own requirements is a big part of the process, it's clear that the very best athletes become highly attuned to their own needs and manage intake very dynamically in longer endurance events.

This inevitably leads to the best outcomes when you become skilled at it and there's no real substitute for building up a large database of experience to get to this point. This article describes in detail how pro IRONMAN athlete Allan Hovda has been measuring his own data and is starting to reap the benefits.

For shorter activities under about minutes in duration , it's highly unlikely that even the heaviest, saltiest sweaters need to worry about sodium replacement too much in the context of a single session anyway. When you get to durations of hours at a high intensity and in conditions that drive high sweat rates, sodium replacement can start to be important, especially for those with heavy losses.

So, this is the kind of range to start experimenting in. When stepping up to the really long stuff hours plus the differences in sodium loss really starts to tell and there's potentially quite a large divergence between people who still require very little exogenous sodium input to those whose intake levels need to be very high indeed.

That's based on me having both a high sweat rate 1. Image Credit: dryrobe ©. No decent exploration of hydration and nutrition intake for endurance athletes should gloss over the impact that pacing has on the equation. It gets confusing because going too hard especially in the heat can lead to dramatically reduced blood flow to the gut this is reduced significantly during exercise of any level, but especially if you push too hard and can mean that you're unable to absorb calories and fluids at rates that you could normally tolerate.

The result is a bloated, uncomfortable stomach and it can become unclear whether this is the cause of a slow down or the other way around. To that end, it's always worth employing a conservative pacing strategy i.

Image Credit: Phil Hill ©. Whilst this is not a particularly difficult process per se, it's one that requires trial, error and iteration to work out the ranges of each element that work for you at various durations, intensities and in environmental conditions.

There's a strong interplay between these 3 key factors that adds a potential layer of complexity to the process — if you get 1 or 2 of them way out of whack it can affect the absorption of the others.

If you knuckle down and learn how to pull the levers effectively for yourself, it's a very straightforward way to start to make a positive impact on your performance.

However, this is still merely a speculation, and we scientists are working hard to answer this question. To function properly during physical activity, our body needs fuel.

This becomes increasingly important with the intensity and frequency of our exercise. The right type of fuel allows us to consume more carbohydrates, which means more calories and ultimately more energy. The Nrgy Unit represents 45 grams of carbohydrates, which equals calories.

Nrgy Unit Drink and Nrgy Unit Gel are both based on the Nrgy Unit, which allows us to consume a sufficient amount of calories as freely and efficiently as possible. The amount of Nrgy Units we need depends on the intensity of our exercise, but one Nrgy Unit should be enough for most physical activities, while two Nrgy Units are meant for high-intensity exercise.

Can you absorb and use more than 90 grams of carbohydrates per hour? Let's find out! The recommended intake of carbohydrates during intense endurance exercise is 90 grams per hour. That's a lot of carbs. And yet, professional athlet Sodium bicarbonate, also known as baking soda, has a molecular formula NaHCO3.

It is one of those ingredients that is so commonly used in everyday We create sports nutrition for top level athletes. The quality of our products has once again been confirmed, this time on the world's largest endu Fueling is a crucial part of endurance sports, yet often this vital concept is neglected or poorly understood.

One reason is that it can often be o Download our page e-book and get a tangible training system with a nutrition system anyone can follow. It will show you step-by-step actions you need to take to bring your performance to the next level.

Train smarter. FREE SHIPPING information. New customer? Create your account Lost password? Your cart is empty. SHOP DRINKS Nrgy Unit Drink Nrgy Unit Drink 90 Nrgy Unit Drink Buffer Intra Protein Drink Zero Drink Tabs Zero Drink Powder.

RECOVERY Regen Regen Lite Whey Protein Isolate. OTHER Bottles Shaker T-Shirt. GUIDES Fueling Guide Recovery Guide Carb Loading Guide Hydration Guide Training the Gut. FEATURES Fueling Directions Fueling Calculator Nrgy Unit Nduranz Electrolyte Mix Nduranz Carbohydrate Ratio Nduranz Whey Protein Isolate.

PROTOCOLS Caffeine Ingestion Protocol Sodium Bicarbonate Ingestion Protocol Beta Alanine Ingestion Protocol. BLOGS Fueling Research Other.

ABOUT US The story of Nduranz Contact us. How to Fuel Correctly During Intense Endurance Exercise? Reading time: 7 min read. Your athletic performance is directly linked to the efficiency of your fueling during exercise. In this blog, you'll learn the importance of proper fueling and how to do it correctly.

When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost.

In addition to water loss through sweating, we also lose electrolytes. When we sweat, we lose sodium, chloride potassium, magnesium, and calcium. These electrolytes serve important roles in supporting bodily systems.

There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories. One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods.

Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans. Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter.

Achieving peak performance requires having nutrients available when you need them. This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines. Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success.

It involves laying out what to consume before, during, and after endurance training and endurance events. Consume 20 ounces of water 2 hours before the start of endurance training. Carbohydrate loading should only occur leading up to an endurance event.

Consume 1. Consume 15 to 25 grams of protein within the first 30 minutes post-exercise. Nutrition for endurance involves a lot. But when endurance athletes pay attention to the recommendations and figure out what methods work best for them, the outcome is improved athletic performance.

This can translate to higher awards come race day. Whether you are an elite athlete, a weekend warrior, or a personal trainer designing programs for athletes, it is important to fuel the body properly.

Proper nutrients at the right time allow the body to perform at its highest level. Want to learn more about nutrition and its impact on sports performance?

Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles. Healthy Fat foods for your diet.

Heaton, L. Selected in-season nutritional strategies to enhance recovery for Team Sport Athletes: A practical overview. Sports Medicine , 47 11 , — de la Puente Yagüe, M. Role of vitamin D in athletes and their performance: Current concepts and new trends. Nutrients , 12 2 , Institute of Medicine.

Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.

All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What Is Endurance? No One-Size-Fits-All Diet for Improved Endurance Events vary, as do athletes and your everyday personal training clients.

Endurance Athlete Macronutrient Needs Macronutrients are the basic components of the food we eat. How Many Carbohydrates Should Endurance Athletes Eat?

How Much Protein Should Endurance Athletes Eat? There are two different types of protein: Animal-based protein Plant-based protein Animal-based protein, as the name implies, is protein that comes from animals. Animal-based protein sources include: beef fish chicken eggs milk Plant-based protein is protein that comes from plants.

Plant-based protein sources include: almonds oats broccoli chia seeds quinoa hemp seeds peanut butter Protein has 4 calories per gram. How Much Fat Should Endurance Athletes Eat? Dietary fat has six major roles in the body: Supply energy Help manufacture and balance hormones Form cell membranes Form the brain and nervous system Transport fat-soluble vitamins A, D, E, and K Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid There are many types of fat, some good and some not.

This includes: Fatty fish - salmon, mackerel, or tuna Avocado Seeds - sunflower, sesame, and pumpkin seeds all have healthy fats Nuts - peanuts, walnuts, almonds, or cashews Olive oil Eggs Ground flaxseed Beans - kidney, navy, or soybeans.

Attivo and Vivo contain 22g of natural carbs as well as pure electrolytes, Solo focusses on just electrolyte replenishment.

Attivo also has 75g of natural caffeine from guarana. Veloforte Cubos — when you want something soft, fruity and delicious to chew on, these per cent natural vegan energy chews contain 42g of dual-source carbohydrate per six cube portion. For handy bitesize peices, our mixed bites bag is ideal.

While some ultra events are self-supported, many have aid stations with a mixed range of foods on offer such as cola, crisps, bananas, chocolate bars, cakes, soups and sandwiches Beware, often the food they have isn't what you've trained with, and there's no guarantee that the food you want will still be available when you stop so make sure you have the natural real-food you need already with you another reason why the Cubo and Nectars ranges are so effective they're extremely light-weight g , portable in size and brilliantly powerful.

Start your fuelling strategy around 60 minutes after the start of your event. From then on you should be taking on fuel little and often. Bitesize Veloforte Cubos are perfect for this. You ned to be feeding for the road 30 minutes ahead of you, not the road you're on, so it's critical to feed and drink before you get hungry or thirsty.

Similarly, some people find artificial sports products can give them an upset stomach, which is why all Veloforte products are made using only natural, tasty ingredients that are proven to perform. In this case, you may find a sports drink easier to swallow.

Liquids, such as Veloforte energy drinks, are easier to digest and gentler on the stomach they're designed to have a more savoury flavour profile from the natural botanicals like Basil and Sage and they're infused to refresh like an iced-tea rather than a fizzy-pop. In one study , cyclists rode for two hours and then did a minute time trial.

They were almost 2 per cent faster when they swilled a sports drink. During training practice your fuelling strategy, eating and drinking what you plan to use on race day.

That way you can ensure it agrees with your stomach and gives you the energy you require. Trialling your endurance fuel also acts as a form of gut training. According to one study runners who consumed 90g of carbohydrates an hour in a glucose-fructose blend when training at 60 per cent of their VO2 max reported a decrease in gut issues on race day.

It is also very energy consuming. Because the body knows that, it does its best to never run out of energy. Since the body cannot predict when and what kind of food will be available to it especially in nature food is a potentially very scarce resource , it stores energy for future use.

The first amount of excess energy in the form of carbohydrates the body stores as glycogen in the liver and muscles, and when these stores are full, the body could in theory transform carbohydrates into fat.

Many modern people have problems with obesity. To put it simply, this is because we consume too much food, providing our body with much more energy than it is able to spend. In the developed world, there is an overabundance of food, but in the medieval times, obesity was considered a sign of wealth — and during a cold winter when food was scarce for all, obese people had a much greater chance of survival, as their bodies had large stores of energy available to them like keeping money in a bank account.

While fat is a very smart way through which the body can store almost limitless amounts of energy, it is not a very efficient source of energy due to complex metabolic processes that need plenty of time and numerous enzymes. Moreover, if we want to use fats, we need oxygen, and there is lack of oxygen in our tissues during high intensity efforts.

Given that fat is abundant in humans, we mostly focus on getting the carbohydrate intake right — because depleting carbohydrate stores will unavoidably lead to fatigue, as we cannot utilize fats at the same rate as we can carbohydrates.

The body loves its glycogen stores, just like most people love money in their bank accounts. Quite naturally, because it makes it feel safe. Glycogen is stored in close proximity to the muscle fibers and is thus readily available to be used.

Why bother using fats that need to come from adipose tissue? As time progresses and glycogen stores start to decline, we slowly increase fat oxidation rates, but we never cease to use carbohydrates.

And when we run out of carbohydrates, we simply stop due to fatigue. During exercise, especially intense exercise, our body burns through its glycogen stores fairly quickly. Athletes store from to grams of glycogen in their bodies, which fuels them for 90 to minutes of high intensity exercise.

At this point we either stop or need to drastically reduce the intensity, and neither option is what we want. Depleting our glycogen stores has several other downsides attached to it as well. Once we run out of glycogen, the body might get the brilliant idea to start looking for energy elsewhere.

And where could it look? Hack, sometimes the body might go after muscles even when there is plenty of fat lying around. Finally, letting the body run out of its natural resources, i. Our ability to perform over a longer period of time will drop severely, perhaps to the point of complete inactivity either because of long-lasting fatigue or because our body will simply break down and succumb to an endless series of injuries.

Whether we are professional endurance athletes or amateur athletes simply trying to maintain a decently active lifestyle, we want to keep our bodies fueled and our glycogen stores locked and loaded.

In turn, our body will run smoothly, recover efficiently, and keep our muscles steadily growing. Our stress hormones will be under control and our physical performance will not only improve but keep improving over a prolonged period of time.

Now that we are clear on this, we should ask the simple question — how do we do that? Our body gets glycogen from carbohydrates, so to replenish our glycogen stores, we need to consume the right amount of carbohydrates.

And what is the right amount, you ask? Well, that depends. To simplify the life of endurance athletes and all people involved in sports who wish to keep carbohydrates readily available, we have devised a simple on the surface yet deceptively sophisticated system which allows us to fuel during exercise in a manner that is easy and clear but also accurate and efficient.

This fueling system is based on a unit of energy we named Nrgy Unit. The Nrgy Unit is designed to provide the best type of fuel to your body in the right amount and right combination while keeping everything as simple as counting to two.

To determine exactly how many Nrgy Units you need, check out our fueling calculator! The most efficient way to fuel during exercise is either with sports drinks or energy gels.

My previous running knowledge came from my time in the US Army, which was "suck it up and run faster. So, when I increased my running volume after transitioning out of the military, I applied this same mindset. This approach resulted in "bonking" during big runs and poor athletic performance. The truth is, I thought running without fuel would make me "stronger.

It is also commonly known as "hitting the wall. In I ran my first marathon in Austin, Texas. I didn't know how to train or fuel properly and underestimated my hydration knowledge.

A few days before I lined up to run the I would fill up a gallon each morning, finish it by lunch and refill it for the second half of the day. I thought this was a proper hydration approach, but I couldn't have been more wrong.

By consuming abundant water, with no added electrolytes, I diluted my body's electrolyte concentration. This decision resulted in full-body cramps throughout the race.

By consuming too much water and insufficient electrolytes, you put yourself at risk for dehydration, cramps, and dangerous health consequences.

Carbohydrates play a vital role in supporting endurance training by providing the primary source of fuel for both the muscles and the brain. After consuming carbohydrates, they are broken down into glucose, which serves as the primary energy source during endurance exercise.

Glucose is readily available and efficiently used by the muscles to fuel prolonged activities like running, cycling, or swimming. During endurance training, the body taps into these glycogen reserves to sustain energy levels, allowing athletes to continue exercising for extended periods.

Electrolytes play a crucial role during endurance training, as well as everyday life, by helping maintain proper fluid balance, nerve function, muscle contractions, and overall cellular functioning. As athletes engage in prolonged endurance training, they lose electrolytes through sweat, which can lead to imbalances in the body.

By paying attention to electrolyte balance and implementing effective hydration and fueling strategies, endurance athletes can optimize their performance, reduce the risk of cramps, and ensure their bodies function optimally during training sessions and competitions.

M Sport is an endurance supplement that was created and formulated to fuel, hydrate and improve performance while training. Each serving contains 20 grams of carbohydrates from Cluster Dextrin® and mg of sodium. Cluster Dextrin® is used in this formula because of its high molecular weight, low osmotic pressure, high solubility, and fast gastric emptying.

These characteristics ensure the most effective training fuel source by improving stamina, reducing fatigue, and minimizing gastrointestinal disorders.

Our electrolytes contain mg of sodium per serving with no sugar added. They have been created to supply your body with everything that it needs to optimize hydration and nothing that it doesn't. Many people live in constant dehydration regardless of athletic performance and don't even know it.

Symptoms include dizziness, lightheadedness, rapid heartbeat, headaches, confusion, irritability, fatigue, and weakness. A common question we receive is, "Where do I start to ensure I'm fueling properly for my endurance training?

Several factors influence an endurance fueling strategy, as each athlete has unique needs and requirements. Some key factors that can affect an individual's endurance fueling strategy include duration of the activity, the intensity of exercise, environmental conditions, sweat rate, and individual metabolism.

The above baseline fueling recommendations are a great place to start, but an athlete needs to test what works best for them. It is always better to be over-fueled than under-fueled, but not over-fueled to the point that it causes gastrointestinal distress.

The type of endurance workout an individual is performing, including the duration, intensity, and purpose of the session, influences the balance of carbohydrate and fat utilization as fuel sources.