How to get high carbs per hour

We have all heard that carbs are king and we will feel better and perform better while consuming a high number of carbs per hour (60-125g/hour), but how do we do that? 

Step one is start looking at different foods and energy products to see how many carbs they contain per serving. Make a list of them so it's easy to calculate carbs per hour. 

Step two is look at the list and figure out which foods/products you know you already like and your GI system handles well. Figure out which foods/products you can eat per hour to reach your carb goal. 

New athlete to high carb fueling

If you're newer to high carb fueling, start with a goal of getting 60g carbs/hour. Some examples are below. ​

Example 1

Let's say you like Tailwind Endurance Fuel and usually use 1 scoop per half liter (17 oz) bottle and you drink about one bottle per hour. This means from Tailwind you are getting 25g carbs/hour. You also like GU energy gels and typically eat 1 per hour. This would give you an additional 23g carbs/hour for a total of 48g carbs/hour. 

With the goal of getting 60g carbs/hour, we need to find a way to get an additional 12g carbs/hour. To do this you could eat:

• 2 Clif Bloks an hour which would give you 16g carbs
• 1 Honey Stinger waffle which would give you 19g carbs
• 2 Fig Newtons which would give you 21g carbs
• add a half scoop more Tailwind to your bottle for an additional 12g carbs

Example 2

You typically just drink water and eat a PB & J sandwich every hour. This would give you 32g carbs per hour. This is half your goal of 60g carbs per hour. 

Some ideas on how to reach your goal are:

• Start drinking Skratch Labs Hydration Sports Mix 1.5 scoops per 17oz bottle each hour for an additional 28g carbs per hour
• Eat one Strykr 30 gel per hour for an additional 30g carbs per hour
• Eat one Maurten Gel 100 per hour for an additional 25g carbs per hour
• Eat a 1/4 cup rainins per hour for an additional 29g carbs per hour

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Experienced athlete to high carb fueling

If you're an experienced athlete with high carb fueling, but looking to push the limits to maximize performance, some examples are below: 

Example 1

You currently use Skratch Super High-Carb Hydration Drink Mix at a concentration to give you 50g carbs per 17 oz bottle (3.5 scoops) and drink one bottle an hour. You also eat one Precision Fuel PF 30 gel per hour for an additional 30g carbs per hour. This currently gives you 80g carbs per hour. 

Some ideas to increase your carbs per hour to 100g per hour are: 

• Eat a Strykr Gel50 instead of the Precision Fuel PF 30 which would give you an additional 20g carbs per hour
• Switch to using Precision PF 90 gel and eat half of it each hour for an additional 15g carbs per hour
• Mix your Skratch High-Carb drink mix to a concentration of 100g carbs per hour (7 scoops) and then you don't have to eat the Precision PF 30 gel

Example 2

You currently use Maurten Drink Mix 160 which gives you 39g carbs per hour and eat two Maurten Gel 100's an hour which are 25g carbs each. This gives you a total of 89g carbs per hour currently. 

You can increase your carbs per hour with any of these ideas: 

• Switch to Maurten Drink Mix 320 and Maurten Gel 160 to increase your carbs to 159g carbs per hour
• Switch from two Maurten Gel 100 an hour to two 6d Sports Nutrition Ultra Gels an hour to increase your carbs to 129g carbs per hour
• Switch to Neversecond C90 Drink mix and two Neversecond C30 Energy Gels an hour for a total of 150g carbs per hour

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How many grams of carbs do you currently consume during long runs and races? 

What are your go-to foods/drinks during long runs and races?