The Fueling Strategy That’s Changing Endurance Sports
Fueling in endurance sports can be a pretty interesting conversation, with athletes around the world having their own approaches during races and major events. According to runner and coach Göran Winblad, a newer, high carbohydrate fueling strategy has been taking over the world of endurance sports, with top athletes using the technique to break records and win races around the world.
Elite endurance athletes like Tadej Pogačar and Kilian Jornet now consume up to 120 grams of carbohydrates per hour during intense events, far exceeding the previous 30-60g guideline. This shift stems from scientific discoveries showing that combining glucose and fructose allows the gut to absorb more carbs, improving performance and recovery.
Studies, including a 2022 lab study and a trail marathon trial, confirm that higher carb intake (up to 120g/hour) reduces muscle damage, enhances energy use, and lowers internal training load. However, athletes must train their gut to handle these amounts to avoid GI distress, starting with 40-60g/hour and gradually increasing. Common mistakes include underfueling during races and training, and avoiding carbs in workouts due to outdated beliefs about “training low.”
Göran shares his own experience of underfueling earlier in his career, which limited performance, and describes successfully using over 100g/hour during a recent mountain run, boosting his energy and finish. For practical application, he advises high-carb fueling (100g+/hour) only for key workouts, races, or intense efforts, not casual runs, and emphasizes starting with tested carb sources (gels, drinks, or homemade mixes) containing glucose and fructose. Of course, while it is effective, fueling alone can’t replace proper training.
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