Runners carb-load to maximize their glycogen stores before a race or long-distance event. Glycogen is a form of carbohydrate stored in muscles and the liver, and it serves as a key energy source during prolonged physical activity. Here’s why carb-loading is important for runners:
Enhanced Endurance: By increasing glycogen stores, runners can delay fatigue and maintain energy levels during long runs, especially those lasting over 90 minutes, where the body’s natural glycogen reserves can start to run low.
Improved Performance: More glycogen means that runners can rely on stored carbs for fuel instead of having to break down fat or muscle protein for energy, which can be less efficient and lead to early fatigue.
Prevents “The Wall”: For long-distance events (like marathons), runners often experience a point where they hit “the wall”—a sudden, severe fatigue when glycogen stores are depleted. Carb-loading helps prevent this from happening by ensuring the body has a large reserve of glycogen.
Fuelling during any endurance event over 90 minutes helps athletes maintain their stamina, endurance, and performance, ensuring they can complete the race safely and successfully. You need to consider gels, water and electrolytes
Here’s why it’s important:
Glycogen Depletion: During endurance activities like running a marathon, the body primarily uses glycogen (stored in muscles and the liver) as a fuel source. As the race progresses, glycogen stores become depleted, and without refuelling, runners can hit “the wall” — a point of extreme fatigue and a sharp decline in performance.
Sustaining Energy: Consuming carbs, like gels or chews, during the race provides a quick and easily digestible source of energy to keep the body fuelled, helping runners avoid a drop in performance.
Electrolyte Balance: Long-distance running causes the body to lose electrolytes like sodium, potassium, and magnesium through sweat. Replenishing these electrolytes helps prevent muscle cramps, maintain hydration, and keep the body functioning well throughout the race.
Avoiding Low Blood Sugar: Refuelling prevents blood sugar levels from dropping too low, which can lead to feelings of dizziness, weakness, or even fainting
Better trained athletes can process more carbs per hour as they are performing at a higher intensity, thereby depleting their glycogen stores at a faster rate.
They will also have been training more in the lead up to their race, giving their digestive system more training to cope with the higher fuelling rate
We have used several industry sources for the best current data on fuelling.
Our race fuel calculator is based on 60g/hr for lightly trained, 75g/hr for well trained and 90g/hr for very well trained athletes.
Our calculated ‘number of gels’ is fence-posted so you’ll have a spare if required.
In more recent times, studies have shown increased performance on higher fuelling than was the case even five years ago.
Everyone will be different, which is why it’s important to test your gels and quantity of gels on your long runs before your race.
Different gels will affect your stomach in different ways so test, test, test!
Yes, you can fuel your run with real food instead of gels or chews, using options like dried fruit, bananas, honey, or applesauce pouches.
It will be a little harder to calculate, and maybe harder to transport during your race
Our calculator is ‘fence-posted’ which means you’ll already have a spare at the end should you start to feel tired near the very end of your run. If your stomach feels good, a spare gel in the last few miles can give you a boost, even a mental boost to get you to the line!
There’s always the chance you could drop one too, so a spare is a good idea
This is too personalised to be accurate.. everyone is different!! The old adage of test, test, test is the best advice!
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