Fuelled or fooled? Examining the evidence for ultra-high carb intake for endurance 🔍
Do we actually need more than 90 g/hr?
Fuelled or Fooled? Examining the Evidence and Mechanisms Behind Ultra-High Carbohydrate Intake in Endurance Athletes
Study Details
This new review examined the evidence and mechanisms for ultra-high carb (> 90 g/hr) and whether they stand up to scientific scrutiny 🧐
Here are the key takeaways ⬇️
Key Findings
🗣️ Ultra-high carbohydrate intakes (>90 g/hr) are becoming increasingly popular, but the scientific evidence supporting them remains limited
🏆 Carbohydrate intake during exercise improves performance, but benefits beyond ~90 g/h are not consistently supported by research
🔥 Consuming more than 90 g/h increases exogenous carbohydrate oxidation but does not appear to further spare muscle glycogen
📉 Higher carbohydrate intakes mainly suppress fat oxidation rather than reduce endogenous carbohydrate use
❌ More carbohydrate does not automatically translate into faster race performances
😮💨 Gastrointestinal tolerance may become a greater challenge as carbohydrate intake increases
🔋 Some recovery markers may improve when athletes consume ~120 g/h compared with lower intakes
👟 Potential benefits of ultra-high carbohydrate intakes may be linked to improved exercise economy rather than glycogen sparing
📈 Enhanced lactate production and utilisation may be another mechanism explaining potential benefits in highly trained athletes
🧠 Ultra-high carbohydrate intake may help reduce perceived exertion through central nervous system effects, although evidence is currently limited
Conclusion
The proposed mechanisms behind ultra-high carbohydrate fuelling remain largely theoretical and require further research ☝️
Ultra-high carbohydrate strategies should be individualised rather than universally recommended to all endurance athletes ✅
As with most nutrition strategies ➡️ use the evidence to guide you and individualise from there.
Reference
https://link.springer.com/article/10.1007/s40279-026-02462-z
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