100g Carbs Per Hour = More Performance?

100g Carbs Per Hour = More Performance? | How To Train Your Gut!

Рет қаралды 24,604

9 ай бұрын

The more carbs the better, this seems to be the current trend among pro triathletes and cyclists racing endurance events. In fact, there is evidence to support that consuming up to and even over 100g of carbohydrates per hour can enhance performance so we thought we better try it!
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Пікірлер: 73

@cokanyildirim 9 ай бұрын

Today at Ironmman Turkey 70.3 , i consumed 90 gr. per hour and i became a fart machine. It has been 6 hours after finish and it still continues.🎉

@martinweston8147 9 ай бұрын

Yep I’m the same with gels, moving to SIS Beta chews helped me they settle better than the gels

@runningwithsimon 9 ай бұрын

In my experience, it's not just the rate of intake per hour but also the duration. It's very easy for me to take 60g per hour or even more if it's only for 4-6 hours. But when you hit the 15-20hrs into a race, that's totally different - that's where it's actually really hard. That's where you need to shift to different food. So I always felt there is a limit not just to rate, but also total g of carb consumed before you'll literally explode the porta pottie.

@leschortos9196 9 ай бұрын

Last year i started racing with more carbs, mostly to help fuel my brain so would not loose concentration and give up near the end and walk. It was a huge difference, as i maintained the desire and drive right to the end of my half marathon. I actually surged the last 5 k . I used 5 hammer gels, one every 4 k, then one at 18k, worked wonders for me. By the time you start tiring and start to fade its too late, your cooked, thats why i started early. And my desire and determination never faded the whole race, great feeling to have. I should have done this 30 years sooner may have won more races in my life......

@ribbyramone 9 ай бұрын

Two bottles of sugar water (50g each) every hour does wonders and cost peanuts

@pituife 2 ай бұрын

If you intake for 4 hours a week, following his chart, you need 81 gels at the cost of 162€ (or more!) (assuming a 30g gel costs 2€) (60+60+70+70+75+80+100+90)*4=2420/30=~81*2=162€ That's quite a profitable business for selling disguised sugar

@yoyo54314 9 ай бұрын

This channel is very commited to sell this product.

@LouieBaLLz 4 ай бұрын

If you were paying someone sponsorship money, wouldn't you expect the same?

@steevoridgeline 9 ай бұрын

great topic ! though it would be pertinent to mention how long it takes for types of carbs to be absorbed and how long it takes to be utilizable by the body ? Example, oatmeal and gels and fruits or nuts are total different sort of intake. would be nice to hear your list of the fastest to the longest carbs and when to take according to an event or intensity session. cheers !

@user-fc5et5qg6t 9 ай бұрын

Nuts have almost no carbohydrates, do you eat them while running?

@steevoridgeline 9 ай бұрын

people eat that during ultramarathon and believe that would help them obviously... there is a big misconception about calorie dense food and digestion. that s what i was trying to get the point across.@@user-fc5et5qg6t

@DavidC-rt3or 9 ай бұрын

I wonder about this as more of blanket statements. As mentioned, intensity/duration plays a big role in the amount of carbs that would be needed/used. But it also depends on glucose levels starting with, even hydration/temps etc. Would be curious to see ya'lls numbers from a cgm during your ramp ups in training and carbs. For diabetics, for example, there is the daily balancing of carbs and also in training/race situations trying to time the carbs to not run out, but also not finish and have glucose spikes to deal with. It's just all a moving target jigsaw puzzle it seems.

@luiscastro2020 9 ай бұрын

Nice infomercial 😉

@EatMyPropwash 9 ай бұрын

Infinit Nutrition makes it pretty simple. 1 bottle, everything you need. 🤘

@ironman140.6 9 ай бұрын

INFINIT is the nutrition company ALL triathletes should be looking at - Your blend is customized to suit your personified intensity, sweat rate, and race distance with a bike and run blend for your needs. All other complicate the training and racing. They got it right.

@hustensaftvernichter3785 9 ай бұрын

Did round about 100g during a race in June and shat my pants for 8 hours straight the second half. I finished looking like some zombie and smelling like a diaper. Not my best day. Certainly one of my most ''interesting'' ones.

@Maritime007 9 ай бұрын

I was trying to take in 100g per hour on the bike at Ironman Kalmar in Sweden and my stomach was not happy when I transitioned to the run. They were serving pickles at the aid stations and although I typically don't like pickles I found they helped settle my stomach. I think large amounts of sugar through off my gut biomes. I find I'm better trying to get my carbs in the form of whole foods as opposed to gels.

@dilliondantin 9 ай бұрын

Just following up - very curios to know if there was any monetary exchange between GTN and Precision Fueling before or during the creation of this video

@troycollett8540 8 ай бұрын

They are a partner of the channel and have been for quite a while

@marcuswills6569 9 ай бұрын

This is why I do sprint Tri's, Glycogen stores ok for that amount of time 🤣

@trailsandbeers 9 ай бұрын

just checked my gu chews, I take max 2 an hour, usually less, and that's 8g carbs.. works for me, but I'm fat adapted and running ultras so lower intensity and 120g carbs for 20 hours plus would be impossible,

@trbeyond 9 ай бұрын

Are these the recommendations for every hour including the first hour? Eg if mark has a 2 hr run, is he aiming to get in a total of 180 grams?

@richardmiddleton7770 9 ай бұрын

It depends when you last ate and how depleted you are at the start. Also the intensity of the run and whether you have another run the day after or not.

@andrewmcalister3462 9 ай бұрын

Thanks Emily for providing much more specific guidance to increasing carbs, rather than just the generic"take it gradually". And interesting to have 2 different case studies: Mark with an ambitious goal, and Heather looking to increase hers more cautiously from a lower level.

@douglascarrphotography 9 ай бұрын

Well it makes obvious sense to me but for the average runner it would depend in what Zone they are running in as if they're mostly running in Zone 2 they will mostly be burning fat for fuel so for them I'd say to almost fuel according the what zone they are running in so they don't have to take in that much carbs compared to a more pro runner who will mostly run in Zone 3 and sometimes even Zone 4 they will clearly benefit from taking in more carbs but it will also depend on what type of carb and how quickly your body can convert it to glycogen to be used for fuel so a gel would be quicker than say a banana. ps my opinion 🤷🏼‍♂

@troycollett8540 9 ай бұрын

As a rider I use an app called eat my ride and it’s surprising how many carbs you burn

@lisapet160 9 ай бұрын

Most of us don't need that. Problem of soiled shorts solved. Problem of wet pants with dehydration, when you manage to overload blood with sugars and those are not consumed for energy production or fat deposition, so the kidneys have to pump sugars out to the drain, is solved too.

@andrewchadwick8405 9 ай бұрын

I wonder at what cost this might come to your gut biome? As an age grouper, do I really need to risk it? I wonder what the research will show in a few years?

@EatMyPropwash 9 ай бұрын

I’ve been on 100-110g carbs for 3 years now. No problems here. Happy carbing.

@jonathanzappala 9 ай бұрын

It’s not about the microbiome, it’s about transporting those carbs across membranes, and how fast your stomach empties. I really dislike how people try to be polite and call it gut issues, it’s misleading as to what’s going on. They mean diarrhea, they don’t mean anything else. Your stomach empties at a rate based on carbohydrate concentration of water, temperature, exercise condition, among other things. It can be trained, and you may have a higher emptying rate with a lower concentration of carbs to water, but a higher concentration at a slower rate also delivers more total carbs. The small intestine,s ability to transfer those carbs to the blood is the source of issues. The goal is for the osmality of the carbohydrate solution to be lower than that of blood, otherwise your body has to pull water out of the blood to achieve equilibrium to pull in those carbs. You get that wrong, while exercising, your bowels are going to want to evacuate. Electrolyte balance of the sports drink also helps get those carbs across into the blood. So you could really eat a ton of carbs if you can consume a ton of water with them. So to sum that up it’s not about digestion being the limiter but introducing the carbs to your body at the highest rate you can handle in the correct concentration to flow freely across small intestine membranes into the blood. Some people can do all they want and not get any higher than 60g/hr

@darringrey4329 9 ай бұрын

So long as big sugar keep telling the lies health will suffer, you need carbs brain washed addict's

@s.g.engineeringltds.g.engineer 9 ай бұрын

@@jonathanzappalawhat a great concise response. Thank you for telling it like it is and not sugar coating it. Ahem sorry.

@jonathanzappala 9 ай бұрын

@@s.g.engineeringltds.g.engineer 😂

@debaanstras9736 9 ай бұрын

Instead of a fixed number of grams per hour, wouldn't it be better comparable if we measure this per kilogram?

@precisionfandh 8 ай бұрын

Great question. The reason body mass isn’t a hugely relevant factor is because the amount of carb our muscles can use is primarily dictated by the rate at which sugars can be absorbed through our gastrointestinal (GI) tract and all athletes seem to absorb carbs at pretty similar rates, regardless of body size. Generally, the limiting factor in the process is how much carbohydrate athletes can move through the gut into their bloodstream per minute - and that is similar regardless of body size.

@triathlonlab4340 9 ай бұрын

you should start this feature stating this is an advert

@stefankleynhans4838 9 ай бұрын

The issue I have is the sheer cost of training with carbs/gels. Good quality (tasty and easy on the stomach) gels are expensive

@andrewmcalister3462 9 ай бұрын

Mix your own energy drinks, at least for some of your easier training sessions. Maltodextrin is the major ingredient for many energy mixes, and can be obtained from brewing supply stores extremely cheaply. Table sugar also has close to the ideal ratio of sucrose and fructose - just add flavouring and salt. Haribo is also a cheap form of training carbs. Keep the expensive purchased gels for when convenience is at a premium - racing, your longer runs/rides, and the lead up to races when you want to familiarise yourself with what you will be consuming on race day.

@troycollett8540 8 ай бұрын

Or get a cheap powder energy drink from the supermarket and use 1 scoop for flavour and use white sugar to mix the carb level

@t_h_visuals 9 ай бұрын

I’m training for half Ironman and nutrition is the biggest issue I have. I’ve suffered gut issues all my life and most of the supplements absolutely ruin me. I fuel with whole foods in training, nuts, granola bars, dried fruits. Not that easy on race day.

@redbeard1891 9 ай бұрын

I was blessed with iron guts. I hit 80-90g per hour with gells no worries. Digest running no worries. But I MUST supplement with my favourite brownie from my favourite bakery. I eat half of one per 10ks on the run, its more of a dopamine boost truth be told.

@missingmimic 9 ай бұрын

All of the runners chews and carb gels hurt my guts so badly, spend all day with 🍑💨 I've tried a few different kinds. I've just ended up going with dried fruit or nuts

@francoisrouviere 9 ай бұрын

so my training has just gotten much more expensive...

@chowzisiong7800 9 ай бұрын

Just 40g of carbs for 4 hours of running? Wow.

@heatherfell_oly 9 ай бұрын

I wouldn't recommend but I was working very much aerobically so was obviously tapping into fat stores.

@pmbdk 9 ай бұрын

100g carbs??? That is half of what I eat for friday nights candy with the kids. U guys need to _train_ for that???

@jonathanzappala 9 ай бұрын

😂 well, they mean eating that while excercising.

@troycollett8540 9 ай бұрын

You would be very surprised at how many grams your body burns per hour

@dylanhunt5368 9 ай бұрын

So, I'm just gonna put this out there... Go ahead and start using an IV and get all those carbs intravenously, in the optimal dosage, during the entire race. Should bypass any gut issues.

@motorhead4870 9 ай бұрын

Honey and dates work better than these gels for me, a fraction of the cost and much healthier

@Choedron 9 ай бұрын

If you get too many carbs for your intestines to uptake, you will first experience gut issues. If you get even more, carbs will act as a laxative and you will get the “runs”. Limits are determined by genetics. So, if you can up the intake, then it is because your genetics permits it. Some people can not tolerate an increase.

@marty197666 9 ай бұрын

We really shouldn’t look to pros to enhance our performance. They often have lots of “supplements” Wasn’t that long ago they were pushing low carb. 😂😂😂

@dilliondantin 9 ай бұрын

Was this a paid promo

@ravingcyclist624 9 ай бұрын

Running off of ketones is MUCH better !

@aligferrari 9 ай бұрын

Dan Plews just ran 2:52 marathon at IM California on 25g. So many triathletes and athletes are simply unhealthy because of all the sugar.

@jonathanzappala 9 ай бұрын

That’s dumb advice, if you burn 2700 calories running a marathon, you have to eat 2700 calories. Just because he ate most of his beforehand, doesn’t mean he did not eat them. You either have to train your body to store that much glycogen, and run slow enough not to run out, or realize it’s a race and aim to consume half the calories you are going to burn per hour. If you practice the latter, you won’t hit the wall. If you fail at going slow enough in the former, you will hit the wall. Your body needs carbohydrates, in neither scenario does one consume carbohydrates in excess of need.

@aligferrari 9 ай бұрын

@@jonathanzappala It's ok, you'll understand once you learn more about fat oxidation vs simply burning carbs.

@jonathanzappala 9 ай бұрын

@@aligferrari lol I’d like to see anyone run a 2:52 at the end of an Ironman on a carb deficit and rely on fat oxidation and sugar free electrolyte drink. Because Dan Plews didn’t, he drank coke and Gatorade at every aid station along the course.

@s.g.engineeringltds.g.engineer 9 ай бұрын

When they say “gut issues” they mean diarrhoea. Let’s not sugar coat it. Badum tish! Sorry.

@robertsemmens986 8 ай бұрын

What about 100g of fat...... Good Fats got more energy than carbs.

@richardmiddleton7770 9 ай бұрын

As you get fitter you should ween yourself off the baby food! You can increase the percentage of fat you burn over time if you train it. It far healthier to do this.

@ccamire 9 ай бұрын

Zero carbs is better for your health

@peterlarsson8190 9 ай бұрын

Like the content in general but once in a while you tend to go overboard and oversell something into the absurd. This is one of those times unfortunately, hope you got paid well for this which I think is likely.

@barrycorney3665 9 ай бұрын

Sugar junkies destroying their metabolic health....

@AnI-if8fp 9 ай бұрын

couldnt you have chosen an "expert" who is not working for a brand trying to push their product sales by advising you to "take in even more"...? to me her words sounded like a sales pitch from the get go, especially sitting there with a branded tshirt. sorry guys, but this one is a fail. Hope you get paid a good amount for this promotion.

@troycollett8540 8 ай бұрын

Aussie company pro4mance gives instructions on how to train your gut on each product

@rylanrussell9595 9 ай бұрын

I wonder what percentage of age groupers would actually benefit from this. More carbs is only better if you actually need more carbs. Personally, my gut is just fine up to about 90g/hour which is about the most that even a high performing age grouper should need. Maybe top performers need a little more? I finish top 5% at almost every race I go to and I usually only take in 50 carbs per hour at races. I think you should train your aerobic energy system to burn more fat before you start stuffing upwards of 90g/hour to train your gut. This shit is literally asking for diabetes, and YES, endurance sports athletes do frequently develop diabetes as a consequence of excess simple carb intake.

@globalwarsrocks 9 ай бұрын

You got any data to back up those completely baseless claims?

@rylanrussell9595 9 ай бұрын

@@globalwarsrocks Nothing I claimed other than maybe the fact that endurance sports athletes frequently get diabetes from excess simple carb intake could even warrant data. Do you have any data to counter any specific claim I made? Go fuck yourself.

@rylanrussell9595 9 ай бұрын

@@globalwarsrocks As for my claim that endurance sports athletes get diabetes some sources that discuss the topic briefly include The Science of Running, Advanced Marathoning, The Triathlon Training Bible and Triathlon Nutrition Foundations talks in high detail of the risks of overusing glucose supplements in training, specifically the risk of type 2 diabetes. All of those books are very well respected by the endurance sports community. Additionally, a respectable age grouper and youtuber, Lachlan Earnshaw was recently diagnosed with type 2 diabetes and made a detailed video one the subject. I've included links to both the video and an article that cites a specific study on the subject. I believe the video cites several separate studies as well. The books you'll need to get on your own. Everything else I said was my own thoughts and speculations/experience. Nothing that requires cited data. Do you have any data at all to counter anything I've said? kzfaq.info/get/bejne/qax3g5tlnMqrqHk.html blog.insidetracker.com/do-endurance-sports-cause-diabetes

@pituife 2 ай бұрын

The link with the article at inside tracker actually says the opposite. First they mention one article that tracked 10 athletes and later they show statistics of their own database that have the opposite result: athletes have lower fasting sugar levels.