Impact & Provenance
Low GI Energy for Endurance Sports and Sustained Energy
Low-GI foods can be a useful choice before endurance exercise, but they aren’t automatically the best fuel throughout an event. For low GI energy for endurance sports, choose foods with a GI under ...
What pro endurance athletes eat during races to fuel well
Carbohydrate is the foundation of race fuelling, but caffeine is a separate part of the plan, not a substitute for it. During a race, endurance athletes are advised to consume 30 to 60 grams of car...
Carbs Per Hour for Marathon Runners: How Gels Fit In
A marathon gel plan is a carbohydrate calculation, not a fixed gel count. The practical answer to how many carbs per hour for marathon runners is 30-60 g per hour during the first three hours, incr...
Honey vs maltodextrin for running: which fuel suits you
Neither honey nor maltodextrin is universally better for running. Both provide carbohydrate fuel, but their compositions differ: honey contains glucose and fructose, while maltodextrin is made from...
Simple vs Complex Carbs for Running: Which Should You Choose
For running, the best carbohydrate choice depends on the session and when you eat. Simple sugars can provide readily available fuel during a run, while complex-carbohydrate foods can work well in e...
Liquid Carbohydrate Fuel for Runners: A 2026 Guide
The bottle in your hand may contribute to your fluid intake without providing the carbohydrate you need, while a gel can deliver fuel without replacing fluid. Choosing liquid carbohydrate fuel for ...