Why should I consider the type of carbs during my running training?

What type of carbs should I take during training?

Glucose and fructose are both simple sugars that provide quick energy, but they’re absorbed and metabolized differently, which makes them both valuable during running training:

1. Glucose: Glucose is absorbed in the small intestine and travels to muscles and the liver for energy or storage as glycogen, ideal for high-intensity exercise. However, glucose can be absorbed at a maximum of 1 gram per minute, so excessive intake may cause gastrointestinal discomfort.
2. Fructose: Fructose is absorbed in the intestine through a different pathway than glucose, allowing it to be taken up alongside glucose without overloading a single pathway. Once absorbed, it travels to the liver, where it’s converted into glucose or stored as glycogen, providing a slower, steady energy release. Combined with glucose, fructose increases total carbohydrate absorption to about 1.5 grams per minute. However, in high amounts, fructose can cause digestive issues, so it’s best used in combination with glucose.
3. Combining Glucose and Fructose: Using glucose and fructose in a 2:1 ratio can maximize carb absorption, helping sustain energy levels and delay fatigue during long events. This combination also reduces digestive discomfort by preventing overload of a single absorption pathway.

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

For running training, the use of glucose and fructose becomes especially helpful for certain types of sessions that are longer or more intense. Here’s a breakdown of when to consider incorporating these carbohydrate sources or not:

1. Short runs ('<'1h): For runs under an hour, extra carbs aren’t needed if you’ve fueled well beforehand. Stored glycogen in muscles and the liver provide enough energy for moderate to high-intensity exercise of this duration.
2. Interval or speed training (1-2h): Intense speed workouts and interval trainings focus on building speed, power, and high-intensity endurance. These trainings are glycogen-intensive, so consider taking in small amounts of glucose (30-60 grams) during training to help sustain energy.
3. Endurance training (>2h): Long runs build endurance and train the body to use stored glycogen effectively. For runs over 120 minutes, glycogen stores become low, so fueling with both glucose and fructose helps sustain energy and delay fatigue. Aim for 90 grams of carbs per hour in a 2:1 glucose-to-fructose ratio to optimize absorption without overwhelming the gut​​​.

Use The FoodCoach App to add meals to tailor your carb intake to your individual needs, training level, and preferences for the best results. Do you want to discover which type of meals are recommended during training? Use the FoodCoach App to guide you to bring focus and translate your carb recommendations into real food and meals.

• Get it on Google Play
• Download on the App Store