How should I time my carb intake during running?

Why should I time my carb intake carefully during running?

Carefully timing your carb intake to hit your carb per hour target is essential for:

1. Maximizing Carb Absorption and Glycogen Replenishment: The intestine can absorb 60-120 grams of carbs per hour, depending on gut training, running conditions, and optimized carb combinations. Timing your intake is crucial to reach this maximum absorption rate. Start consuming carbs within the first 30-45 minutes to maximize absorption time, especially during races or high-intensity training when glycogen stores can deplete in 45-90 minutes.
2. Avoid gastro intestinal distress: Since our ability to absorb carbohydrates is limited, consuming excess carbs can lead to a buildup in the intestines. This can cause gastrointestinal distress, nausea, and even decrease the overall absorption of carbohydrates.
3. Building a Consistent Timing Routine: Establishing a timing structure helps maintain consistent carb and hydration levels, crucial during races or high-intensity training to hit your carb per hour target without gastro intestinal problems.

How do I get the timing of my carb intake during running on point?

1. Set clear carb per hour targets for your standard training and race.
2. Set your timing structure for both carb per hour targets using real products and by following these guidelines:
   - Start Early: Begin consuming carbs within the first 30-45 minutes of your run
   - Maintain Regular Intake: Continue consuming carbs at regular intervals throughout your run
   - Hydrate Consistently: Combine your carb intake with hydration by drinking up to 200ml every 15-20 minutes
3. Build and practice this timing structure during training to establish a routine.
4. During a race, optimize your carb intake by following these tips:
   - Avoid Experimentation: Stick to familiar products; don't try new ones.
   - Consistency is Key: Use the same nutrition products for at least 6 weeks before the race.
   - Listen to Your Body: If you feel fluids aren't emptying from your stomach, reduce intensity temporarily; it'll pay off later in the race

It's crucial to tailor your in-run carb intake to your individual needs en tolerance for the best results. Use The FoodCoach App to structure your training sessions and receive customized in-run carb recommendations. The FoodCoach App will guide you in translating in-run carb needs into real foods and sports nutrition products.  Experiment with timing, different food products, and pay attention to how your body responds. This allows you to tailor your in-run carb intake to your needs and preferences. Keep in mind, every meal moment, whether it is during your run or not, is a chance to enhance your performance!

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