Carbohydrate will fuel your body for 60-90 minutes before you need to think about refueling So how do you calculate your carbohydrate needs for long exercise or race sessions?
Calculating your carbohydrate needs to help you after you have exhausted the existing carbs in your system couldn’t be easier. Take a look at this simple formula:
- Your weight in kilograms x 0.7 grams of carbohydrate per hour
For example, if you weigh 70kg, you need to take on 49 grams of carbs per hour.
As an example, one High5 EnergyGel, a popular choice among runners, delivers around 23 grams of carbohydrate per pouch, so after the initial 60-90 minutes of running you might use one of those every 30 minutes to help power you towards your goal.
Bonus tip: whatever fuel you choose, make sure you try it in training before your race to ensure it doesn’t upset your stomach. You don’t want any surprises come race day!
So there you have it. Calculating your carb needs is just a case of multiplying your weight in kg by 0.7 to get the ‘grams per hour’ required. Simple!