Foot Traffic Coaches Anna Lorimer and Rob Dallimore discuss the importance of carbohydrate intake in endurance sports, particularly in triathlons and Ironman races. You will learn that carbohydrates are crucial for providing energy during prolonged exercise and that ingesting exogenous carbohydrates (consumed during the race) improves performance and prevents fatigue. The recommended intake is typically between 30 and 60 grams per hour, but recent research suggests that higher amounts, up to 90 grams per hour, can be tolerated and result in better performance.
The podcast goes into a bit more detail than the article Anna wrote the for Foot Traffic Membership Site, which can be found through the link below.
https://foottrafficcoaching.com/articles/fueling-for-an-ironman
Please share your own ideas and fueling strategies, we'd love to find out what does (and what doesn't of course) work for you.
Anna references a couple of studies and useful websites, and they are listed below.
https://www.mysportscience.com/blog/categories/carbohydrate
https://triscience.wordpress.com/
Jeukendrup, A. E. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of sports sciences, 29(sup1), S91-S99.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Med Sci Sports Exerc, 48(3), 543-568.
