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Should we adjust how many carbs per hour we consume based on body weight?
Should a 145lbs athlete consume fewer carbs than a 185lbs athlete?
The 145lbs athlete is likely going to burn fewer carbs than the 185lbs athlete, but that doesn’t mean they should consume less. Here’s why.
The limiting factor is how many carbs per hour we can absorb, and all athletes seem to absorb carbohydrates at similar rates, regardless of size.
For example, the 145lb athlete will absorb the same amount of carbs per minute in their gut as the 185lbs athlete.
A performance advantage is available.
Since the athlete with a lower body mass is likely burning fewer carbs per hour, if they consume the same amount, they will be replenishing a high percentage of the carbs they are burning, giving them a performance advantage.
Damn it. That means that the super skinny guys I’m trying to ride and run with are not only going to go uphill faster, but they will be able to refuel more effectively..argh…
But won’t I consume too many calories?
The trend in fueling is to dramatically increase the number of carbs (and resulting calories) you consume during your workout to go faster, push harder, and get better training adaptations. Plus you in most situations you are still going to be absorbing fewer carbs than you are burning at any body weight.
Then the rest of the day, you will need to consume fewer carbs/calories. In my experience, I don’t get hangry and binge eat post-workout and at the end of the day end up consuming the same amount of calories as if I had starved myself during the workout.
How to fuel workouts with carbs.
For more about high-carb fueling, check out the blog post on the Feed Fueling Formula. Here are the top 5 High-Carb Fueling options:
Maurten Drink 320
Neversecond C90 Drink Mix
Maurten Gel 100
SiS Beta Fuel
Enervit Liquid Energy Gel (one of my favorites)
Happy Fueling,
DRG
