Good Carbohydrates: Essential for Endurance Events

When engaging in sports, your muscles need energy to function. The two main energy sources used by muscles are fats and carbohydrates. At low-intensity effort, fats are primarily used as fuel. However, as intensity increases, carbohydrates become the main energy source.

When we talk about "good carbohydrates," we refer to those that are easily digestible and absorbed during exercise, allowing you to perform at your full potential.

The Importance of Carbohydrate Intake

Our body stores carbohydrates as glycogen in the muscles and liver. However, unlike fat reserves, which are abundant, glycogen stores are limited.

If you don’t consume carbohydrates during an endurance event, you risk depleting your glycogen stores and "hitting the wall"—an energy crash that forces you to significantly slow down to complete the event.

This is why consuming carbohydrates before and during prolonged effort is essential to maintain sufficient energy levels for the muscles.

Carbohydrate Needs Based on Duration

For a Race Lasting 1 to 2 Hours

• It is generally recommended to consume at least 45g of carbohydrates per hour.
• Choose good carbohydrate sources, such as:
  ✔️ 1 Krono energy gel
  ✔️ 1/2 serving of Kronolytes sports drink

For Efforts Exceeding 2 Hours

• Increase intake to 45–60g of carbohydrates per hour.

For Ultra-Endurance Events (3+ Hours)

• Carbohydrate intake should be increased to 60–90g per hour.
• This corresponds to about three energy gels per hour.

"Training" Your Stomach

Your training sessions are the perfect time to experiment with different products. Through trial and error, you can identify what works best for your stomach and digestion.

This helps train your stomach to digest and absorb high amounts of carbohydrates during exercise, ensuring optimal fueling for race day.

⚠️ Important: Never try something new on race day! If your event provides sports nutrition products, only consume them if you have tested them during training.

Optimizing Carbohydrate Absorption

To maximize carbohydrate oxidation, it's advised to consume different types of sugars. Instead of relying solely on glucose, opt for products that contain:
✔️ Glucose + Fructose
✔️ Glucose + Sucrose

Each type of sugar follows a different absorption pathway in the intestines, allowing the body to oxidize more carbohydrates per hour.

✅ With only one type of sugar: ~60g/hour oxidized
✅ With multiple sugars: 90g/hour+ oxidized

By alternating Krono energy gels with Kronolytes sports drinks, you ingest both glucose and sucrose, optimizing carbohydrate absorption and overall performance.

Varying Carbohydrate Sources for Ultra-Endurance Events

For ultra-endurance events like a triathlon (Ironman) or long-distance cycling, it's beneficial to diversify carbohydrate sources.

Instead of relying solely on energy gels, consider:
✔️ Energy bars
✔️ Sports drinks
✔️ Whole foods like bananas or dates

Since effort intensity is lower during ultra-endurance events, digesting solid foods becomes easier over long durations.

Hydration: A Crucial Factor

Fluids consumed during training and competitions serve to replace lost water and electrolytes while also providing carbohydrates.

💡 Did you know?
Sports drinks containing carbohydrates and electrolytes improve water absorption and performance.

Adjusting Drink Concentration

✅ Hot conditions → Higher sweat loss → Dilute drinks for better hydration
✅ Cold conditions → Less fluid intake → Increase concentration for more carbs & electrolytes

Simply adjust the amount of Kronolytes powder in your bottles based on your preferences and weather conditions.

Caffeine for an Extra Boost

Caffeine is widely used by athletes because it:
✔️ Reduces perceived fatigue and pain
✔️ Enhances alertness (especially when tired)
✔️ Boosts performance

💥 Krono Citrus energy gel: 50mg caffeine
☕ Krono Maple & Coffee energy gel: 25mg caffeine

⚠️ Test your caffeine intake in training before race day. Overconsumption can cause:
❌ Stomach discomfort
❌ Increased heart rate
❌ Nervousness or anxiety

No Need to Fear Carbohydrates!

Rather than fearing carbohydrates, focus on high-quality, natural, or organic sources.

✔️ Consuming enough carbohydrates during endurance events is essential to fuel your muscles and optimize performance.
✔️ Test your nutrition strategy during training to avoid stomach issues on race day.

By following these strategies, you'll ensure steady energy levels, avoid hitting the wall, and maximize your endurance performance! 🚀💪