The High-Carb Revolution in Endurance Sports: Hype or Real Performance Edge?
In the latest episode of D-VELO-P cycling training podcast, Fredrik and Erik dives into a narrative review about carbohydrate intake, and here are the key takeaways:
Over the past decade, endurance sports have quietly undergone a fueling revolution. In the pro peloton and elite running circles, carbohydrate intake during races has climbed from the traditional 30–60 g/hour to well over 100 g/hour.
But here’s the twist: the science hasn’t fully caught up with the hype.
Let’s break down what a recent narrative review (Wilson, 2025) actually tells us 👇
From 60 to 120 g/hour — What Changed?
Historically, athletes were told the body couldn’t absorb more than ~60 g/hour. That changed when researchers discovered:
Different carbs (like glucose + fructose) use separate transport pathways
Combining them increases total absorption and oxidation
This pushed recommendations up to 90 g/hour—and now even 120 g/hour
At the same time, real-world practice in elite sport surged ahead.
Are Athletes Actually Eating More Carbs?
Yes—data shows a clear upward trend in race fueling.
Modern pros are consuming:
70–110+ g/hour during races
Up to 30–50% of their daily carbs during the event itself
Fueling on the bike (or during the run) is now one of the biggest drivers of total daily intake.
Does More Carbs = Better Performance?
Here’s where things get interesting.
Some studies comparing:
90 g/hour vs. 110+ g/hour
👉 Found no clear performance benefit from going higher
👉 In some cases, slightly lower outputs with higher intake (not statistically significant)
So… more isn’t always better—at least not on race day.
The Real Advantage: Recovery & Consistency
Where high-carb fueling does shine:
Faster muscle recovery
Lower markers of muscle damage
Better performance in subsequent sessions
Think of it this way:
It may not win you today’s race, but it could help you win next week’s block of training.
And over time, that compounds.
Energy Timing Matters (A Lot)
One of the most important takeaways:
It’s not just how much you eat—it’s when.
Even if total daily calories are the same:
Athletes who fuel during sessions perform better
Those who delay intake spend more time in energy deficit
That can impact:
Hormones (e.g. testosterone ↓)
Recovery
Risk of RED-S (low energy availability)
Bonus Effects You Didn’t Expect
High-carb fueling may also help through:
Central nervous system stimulation
Placebo effects (more frequent feeding = feeling stronger)
Even mouth rinsing carbs can boost performance signals
Yes—your brain plays a role too.
Downsides to Watch
It’s not all upside:
GI issues (very individual, but common)
Reduced fat oxidation
Possible blunting of some training adaptations
This is why many athletes still include low-carb sessions strategically.
The Big Takeaway: It’s Individual
Your optimal intake depends on:
Body size
Power output
Training status
Gut tolerance (trainable!)
Environment
There is no one-size-fits-all.
Final Thought
The current evidence suggests:
👉 >100 g/hour isn’t clearly better than 60–90 g/hour for immediate performance
👉 But it may offer meaningful benefits over time via recovery and consistency
So instead of chasing extremes, think:
Fuel enough to support the work—then optimize over time.
If you’re training seriously, your fueling strategy might be just as important as your training plan.
And we’re only just beginning to understand it.
Listen to the whole conversation on carbohydrates in episode 27 of D-VELO-P cycling training podcast here: D-VELO-P cycling training podcast