Consuming More Carbs Can Make Endurance Exercise Feel Easier, Reduce Soreness

“Although 90 grams per hour has been proposed in the literature, there are physiological reasons that 120 grams per hour could be a more suitable limit,” Viribay told“We’ve measured oxidation and performance with pro world tour cyclists and that’s the quantity we’ve estimated as the best one. Although I think that there could be no limit in this sense, as far as we know now, 120 is the most suitable target.

The researchers asked the runners to rate their perceived exertion, analyzed their heart rate data and exertion levels, and screened several markers of muscle damage including creatine kinase , lactate dehydrogenase , glutamic oxaloacetic transaminase , urea, and creatinine after they were done. The researchers suspect the higher carbs benefited the runners in part by keeping muscle glycogen stores at optimum amounts to limit fatigue and damage.

The runners in this study were not only highly-experienced, elite-level athletes, but more importantly, they all had performed specific gut training leading into the experiment. During this gut training, the runners needed to have used 90 grams of carbs per hour at least two days a week in the four weeks leading up to the marathon in order to train their intestinal tract to increase its tolerance and absorption capacity.

Thank you Selene and Runner’s World for featuring our work! A true pleasure. 👍🏼😉

I knew I was doing something right 😂

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