Good Carbohydrates: Essential for Endurance Events

During physical activity, muscles need fuel to function.

At low intensity, they mainly use fat. The more intense the effort, the more they draw on carbohydrates, their main energy source.

Learn all about carbs to optimize your performance.

Why consume carbohydrates during exercise?

Carbohydrates are stored as glycogen in the liver and muscles. Unlike fat, these reserves are limited and deplete quickly. If they run out, you risk hitting the wall: a sudden drop in energy that slows your race.That’s why regular carb intake during exercise is so important!

Carb intake depending on exercise duration

1 to 2-hour race

•  → Minimum 45 g of carbs per hour
  Example: 1 Krono energy gel + ½ serving of KronoLytes drink

For Efforts Exceeding 2 Hours

• Between 45 and 60 g of carbs per hour

Very long efforts (3+ hours)

•  → 60 to 90 g of carbs per hour
  Example: 3 energy gels per hour

Train your body to absorb carbs

Don’t wait until race day to test your products.
Use your high-carb products during training sessions.
 Get your stomach used to digesting and absorbing large amounts of carbs.

Maximize carb absorption

Vary sugar types for better intestinal absorption.
Combine glucose + fructose or glucose + sucrose for optimal oxidation.
For example, alternating between a Krono energy gel and a KronoLytes drink improves carb absorption efficiency.

Diversify your carb sources

For long events (3+ hours), alternate between:

-Energy Gels

-Energy Bar

-Sports drinks

-Natural foods

Longer efforts are often less intense, so the body digests solid foods more easily.

The importance of hydration

Drinks containing carbs and electrolytes improve water absorption and performance.
Adjust the concentration of your drinks depending on the temperature:

• In hot weather: dilute your hydration more, because you sweat more.
  
  

• In cold weather: increase concentration, since you feel less thirsty.
  
  

Conclusion: Carbohydrates are your allies!

And to go a bit further in your performance, if your body tolerates it, caffeine can help manage effort by reducing fatigue and boosting alertness.

Krono energy gels with caffeine:

• Citrus gel with 50 mg of caffeine
  
  

• Maple & Coffee gel with 25 mg of caffeine
  
  

Good luck with your race!