Carbohydrates before, during and after endurance: how to adjust intake without excess

بقلم Claire Mercier · Nutritionist, MScمدة القراءة 5 دقيقةنُشر في 10‏/09‏/2026

المصادر: 9
ادعاءات موثقة: 4
أدلة غالبة: —
حداثة المحتوى: 10‏/09‏/2026

In brief Carbohydrate is not adjusted with one universal number. Duration, intensity, session goal, food already eaten and gut tolerance change the decision. An easy jog does not automatically call for a gel; a long, hard session may justify planned fuelling.

1. Before: prepare without overloading For a short, moderate session, usual food may be enough. For a long or intense session, or one starting after many hours without food, carbohydrate before the start may support energy availability. Timing, meal size and tolerance matter more than a rigid rule. [1][2][6]

Choose according to the time available: a familiar meal or snack when several hours remain; a simpler, smaller option when the start is close. Bread, rice, pasta, potatoes, oats, banana or apple purée can fit. Public-health advice favouring high-fibre, minimally processed foods is not identical to immediate pre-exercise fuelling; proximity to the start may favour easier digestion. [5][9]

2. During: duration, intensity and format Ask “how long and how hard?” before asking “gel or no gel?”. For short, moderate exercise, carbohydrate during the effort is not automatically necessary; context, person and tolerance matter. For intense, prolonged endurance exercise, studies and expert opinions often cite about 30–60 g carbohydrate per hour, with intakes up to about 90 g/h in some multiple-carbohydrate combinations. [S3][S8]

These are studied reference points, not compulsory targets. A gel, drink, fruit paste, banana or ordinary food may work depending on transport, texture and tolerance. Concentrated gels require access to fluid. Too much, too concentrated or unfamiliar carbohydrate may cause nausea, bloating or diarrhoea. [S2][S8]

3. After: recover without blind compensation After exercise, carbohydrate helps restore fuel stores. It matters more when another demanding session is due within a few hours; otherwise, a complete meal that fits hunger may be enough. Recovery is not a magic window: total energy, protein, fluids, sleep and training load also matter. [1][2][9]

Do not turn every outing into an excuse to multiply sugary products. A meal can combine a starchy food or grain, protein, fruit or vegetables and fluids as appropriate. Sports foods and drinks solve different practical problems: portability, speed and tolerance.

4. Gut tolerance: train the gut too A successful strategy is one that can be repeated without distress. Test format, taste, concentration and timing in ordinary sessions. Increase gradually if you are not used to carbohydrate during exercise. Multiple-carbohydrate blends can permit higher intakes in some protocols, but they do not remove individual variability. [S8][S9]

5. Recreational exercise, diabetes and special situations A recreational exerciser does not automatically have the same demands as a competitive athlete. An easy one-hour outing, a long hot hike and a hard race are different situations.

With diabetes, glucose-altering medication, pregnancy, digestive disease or regular treatment, seek professional advice before planning endurance fuelling. Do not change medication or treat presumed hypoglycaemia with an online protocol. [1][6]

6. Five-question method 1. How long will the effort really last? 2. How hard will it be, and will there be surges? 3. When did I eat, and what do I tolerate? 4. Can I carry fluid and simple carbohydrate? 5. Have I tested this strategy in training?

Verdict Adjusting carbohydrate without excess means reserving concentrated fuelling for efforts that justify it, choosing familiar foods where possible and training tolerance. Before, during and after answer different questions. Duration, intensity and context matter more than marketing.

09FAQ ### Do I need a gel for a thirty-minute run? Not automatically. During a short, moderate effort, carbohydrate may not be necessary.

01Are gels better than food? No. They are compact and practical, but more concentrated; context and tolerance decide.

02When are 30–60 g/h figures useful? They are studied reference points for prolonged endurance efforts, not a prescription for every session. [S3][S8]

03What about after exercise? Carbohydrate matters more when another demanding session is close. Otherwise, a complete meal can support recovery.

04What if I have diabetes? Ask a professional for an adapted plan; do not change treatment based on this article.

المصادر

دراسات محكّمة ومراجع مؤسسية استُخدمت لهذا المقال.

1NIH Office of Dietary Supplements· 2026
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2WHO· 2023
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3NIH / NCBI· 2019
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4EFSA· 2018
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5Cochrane· 2017
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6ACSM / Academy of Nutrition and Dietetics / Dietitians of Canada· 2016
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7Jeukendrup· 2014
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8EFSA· 2011
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9IOC· 2010
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بقلم

Claire Mercier

Registered nutritionist focused on whole-food diets and metabolic health.