Fueling for Endurance

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Fueling for endurance involves strategic nutritional planning to optimize performance during prolonged physical activities. Carbohydrates are the primary fuel source for high-intensity exercise, as they provide quick energy. However, muscle glycogen stores, which typically range from 500 to 800 grams, can deplete within 90 minutes of intense exercise[1][3]. To counter this, endurance athletes often employ carb-loading strategies to maximize glycogen storage before events lasting over 90 minutes[2][4]. A successful carb-loading plan involves consuming 8-12 grams of carbohydrates per kilogram of body weight daily, focusing on low-fat, low-fiber foods like pasta and rice[2][4]. It's crucial to maintain hydration, as glycogen storage requires water[2]. During events, athletes should consume carbohydrates at a rate of about 90 grams per hour to maintain energy levels[1]. Additionally, incorporating electrolytes and fluids helps maintain hydration and performance[1][5].