How Much Vert/Carbs to Use During Exercise
TLDR:
You need carbs when:
A workout is longer than 1hr.
It’s a “workout” not easy miles. For example: Intervals, Tempo, Threshold VO2 Max, Long Run/Ride.
You’re in an intense block and you are struggling to recover..
You can use our carb calculator to work out how many carbs/Vert you need.
When should you utilize intra-workout or pre-workout carbs is one of the most common questions we get. In a classic lawyer response the answer is: it depends. With the variables in general being:
- The length of the workout
- The specific workout (Interval, Tempo, long run, easy run).
- The intensity of the workout.
- How many carbs you eat in general.
- Total training volume.
Length of the Workout:
For shorter workouts, those less than 60min, intra-workout carbs are generally not necessary. If it’s a particularly intense workout and you are fatigued, it might help though.
For events 60 mins or less, 30g/hr is sufficient, for 60-90 mins 60g/hr of carbs is sufficient, above 90mins, you can increase this to 90g/hr. Some people are trialing 120 -150g/hr but this warrants gut training and practice before race day.
Specific Workout Type:
In general, you won’t need carbs for easy runs/rides/swims.
Interval training, VO2 max, and Long endurance efforts should be fueled. Not only will it sustain your effort during your workout, but it will enhance recovery.
Overall Carbohydrate Intake:
Your daily carbohydrate consumption habits should also inform your decision. Individuals with higher carbohydrate intake in their regular diet may have sufficient glycogen stores to support workouts without additional pre-workout carbs.
Conversely, those on lower carbohydrate diets will benefit from intra-workout carbs.
Total Training Volume:
If you’re running/cycling/swimming double days all week, you may benefit from intra-workout carbs as it may be difficult to eat enough to recover before your next session. It’s a good tip to weigh yourself at the start of your block, and if you start losing weight, up your carbs and calories.