How many carbs do endurance athletes need?

5-10 g per kg bodyweight daily, varying with training load. High-volume training days may require 8-10 g/kg, while rest days need only 3-5 g/kg.

What should I eat before a long run?

Eat a carb-rich meal (1-4 g/kg) 2-4 hours before. Keep it low in fiber and fat to avoid GI distress. Examples: oatmeal with banana, toast with honey, or rice with a small amount of protein.

🏃 Improve Endurance

Endurance performance is fundamentally limited by fuel availability. Whether you're training for a marathon, cycling century, or simply want to sustain energy throughout long workouts, proper nutrition can improve performance by 5-15%. Carbohydrate periodization, hydration strategy, and recovery nutrition are the three pillars of endurance fueling.

Hydration & Electrolytes

Dehydration of just 2% bodyweight reduces endurance by 10-20%. Drink 400-800 mL per hour during exercise, adjusted for sweat rate and conditions. Replace sodium (500-1000mg/hour for heavy sweaters), potassium, and magnesium. Weigh yourself before and after training to calibrate your hydration plan.

Recommended Diets

Mediterranean Diet: Rich in complex carbohydrates and anti-inflammatory nutrients
High Protein Diet: Supports muscle repair between training sessions

Best Foods

Frequently Asked Questions

How many carbs do endurance athletes need?: 5-10 g per kg bodyweight daily, varying with training load. High-volume training days may require 8-10 g/kg, while rest days need only 3-5 g/kg.
What should I eat before a long run?: Eat a carb-rich meal (1-4 g/kg) 2-4 hours before. Keep it low in fiber and fat to avoid GI distress. Examples: oatmeal with banana, toast with honey, or rice with a small amount of protein.