FUELING STRATEGY
Every endurance athlete asks - how many carbs should you take during a 5+ hr training? Athletes constantly push their limits, operating at their anaerobic thresholds. In this high-stakes environment, sports nutrition becomes crucial. Many rely on sports science apps to calculate their carb intakes for races or training sessions However, as many sports medicine journals have shown, it's not just about the quantity of carbs consumed, but how effectively the body (GI system) can absorb and convert them into energy during anaerobic.
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G5 Performance Fuel Science-Backed Suggestions for the 3 different athletes; 3 different scenarios:
THE CYCLIST
CASE 1
RECOMMENDED INTAKE:
60-120g/hr
RATIONALE:
This is a well-trained athlete with a lean build. They have a high metabolic demand, good GI system and can likely utilize the upper end of the range.
HOUR 1-2
Consume a bottle of G5 SuperCaff Hydromix 80g carbs + G5 gel 30g carbs/hr
•5-Hour Racing (Aiming for 90-100g/hr avg):
*G5 Energy gel 30g carbs
*G5 energy gel caff 30g carbs 60mg caff
*G5 SuperCaff gel 30g carbs 188mg caff, 188mg of pink salt
*G5 SuperCaff HydroMix 80g carbs 188mg caff, 188mg salt
*G5 Blackcurrant HydroMix 40g carbs & 80mg BCAA+ blend
HOUR 2-4
Consume a bottle of G5 Raspberry Hydromix 80g carbs + 1-3 G5 gel 30g carbs/hr.
LAST HOUR
SuperCaff gel 30g carbs + Blackcurrant HydroMix 40g carbs & (80mg BCAA+) for boosting.
CYCLIST:
(6'3", 160lbs / ~72.6kg)
TRIATHLETE
(5'2", 120 lbs / ~54.4 kg)
RECOMMENDED INTAKE:
60-100g/hr
RATIONALE:
A smaller athlete has a lower absolute energy requirement. Starting at the lower end of the range is prudent and can be increased if needed. GI comfort is especially important for a multisport athlete who has to run after the bike.
•6-Hour Plan
(Aiming for 70g per hour avgerage):
HOUR 1-3
Consume1 Blackcurrant HydroMix - 40g/hr + 1-2 G5 gels 30g-60g/hr or a small solid food like rice crispy energy bar.
HOUR 4-6
The goal is to take 90g/hr
*Mixture of SuperCaff & Non-Caff gel(s).
THE TRIATHLETE
CASE 2
THE RUNNER
CASE 3
DURING-RUN INTAKE:
30-90g per hour.
RATIONALE:
For a high-intensity run under 90 minutes, the primary goal is to top off glycogen stores and maintain blood glucose. Intake is lower than cycling due to the high impact and greater likelihood of stomach sloshing
IMPORTANT NOTE:
A 10 mile run at a 6:00 min/mile pace (10 mph) is a very high-intensity effort, likely well above Zone 3. It will last about 55+ minutes. High-intensity running makes gastric emptying much harder, so fueling is primarily about what you ate before the run.
•Sample 55-Minute Run Plan:
•Pre-Run: A substantial meal 5 hours prior
•During: A 30-60g G5 gels at the beginning may be
beneficial. The 30g SuperCaff gel to boost the last
15-20 minutes towards the finish line.
•Total Carbs: 30-90g for the entire run.
•If training is longer than 1hr, then repeat steps if necessary.
*G5 Blackcurrant HydroMix 40g carbs & 80mg BCAA+ blend
RUNNER:
(5'11", 175lbs / ~79.4kg)
Summary Table
Athlete
Duration
of Workout
Science-Backed
Recommendation
Total Carbs
(Based on Rec.)
5 Hours
Cyclist
6 Hours
Triathlete
~1 Hour
Runner
60-120g/hr
60-100g/hr
30-90g/hr
300-500g
360-600g
30-90g
FUEL GUIDE
Intensity
Duration
of Workout
Carbohydrates
Core Fuel Goals
Race
Specific
High Intensity
Low Intensity
<60 Minutes
60-90 Minutes
>90 minutes
90-120g/hr
60-90g/hr
20-30g/hr
1/hr
2-3/hr
3-4/hr
THE GOLDEN RULE:
GUT TRAINING
Your digestive system is an organ that must be trained and tapered. You cannot jump from 30g/hr to 90g/hr on race day.
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Start Low: Begin with 30-40g/hr on your training rides.
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Gradually Increase: Over several weeks, add 10-15g/hr every few rides until you reach your target intake.
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Practice Under Race Conditions: Do some of your gut training at race intensity, as higher effort can slow digestion.
In short, don’t believe the Body Weight x 1.5 formula form the app and etc. It is a marketing gimmick, not a scientific guideline. Follow the established range of 60-90 grams per hour (up to 120g for elite, gut-trained athletes) using a multiple-transportable carbohydrate source, and always practice your strategy in training.
**High-carb diets can lead to gastrointestinal issues, especially when consuming synthetic gels filled with artificial colors, flavors, preservatives and emulsifiers. These additives can cause inflammation and discomfort, leading many to seek medical treatment for digestive problems. 1/4 of endurance athletes suffered in GI problems due to the gels and carb mix. These athletes ended up spending more money on ultrasound therapy & intestinal exams. Some athletes even quit the sports all together.
G5 is truly in a league of its own. As a young company, our mission is to create the world's cleanest and simplest energy gels and drink mix products. With the advanced formulation eg. SOD, fulvic acid, purple seamoss and cordyceps. No more upset stomachs. We source those finest ingredients from around the globe and manufacture our products in-house at Long Island, NY. So, level your performance!