KoopCast High Carbohydrate Intake for Ultrarunners #237
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Oct 25, 2024 Aitor Virbay, a researcher in exercise physiology and metabolism, works with elite athletes and heads nutrition for the WT INEOS Grenadiers cycling team. He discusses the benefits of high carbohydrate intake for ultrarunners, revealing how glycogen protects muscle and enhances recovery. Aitor shares insights from a mountain marathon trial comparing carbohydrate doses and highlights the necessity of gut training. Individual responses vary, emphasizing the importance of a tailored approach. Practical tips include progressive carbohydrate consumption and assessing gut readiness.
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Self-Experiment Sparked Research
- Aitor tested high carbohydrate feeding himself and found 90 g/h was not a hard limit for comfort or absorption.
- His self-measurements with a gas analyzer showed elite athletes' metabolic demands often exceed published recommendations.
How Carbs May Prevent Damage
- Possible mechanisms: maintaining muscle glycogen preserves contraction quality and calcium handling.
- Low glucose availability may impair neuromuscular signalling, increasing damage risk.
Test 60–90g Before Pushing Higher
- The study compared 60, 90 and 120 g/h during a mountain marathon to test absorption and effects.
- Choose starting targets based on recommended ranges then experiment upward if physiology allows.