The working
Weeks 1-2start with 20-30 g/hr
Weeks 7-12race simulation target
60-90 g/hrthe full endurance ceiling
40-50 g/hrMove toward 40-50 g/hr over the next few weeks.
Aspire Endurance Fueling

Train the gut the same way you train the legs

The gut can be trained to tolerate more carbohydrate during longer efforts, which reduces GI distress and keeps fuel coming in.
  1. 1
    The gut is trainablePracticed fueling lets athletes absorb more carbs during hard efforts.A trained gut lowers nausea, cramping, and race-day panic.
  2. 2
    Start small and easyUse easy runs to introduce 20-30 g of carbohydrate per hour.Stick to sports drink and gels before adding anything more complicated.
  3. 3
    Build the doseMove toward 40-50 g/hr over the next few weeks.Practice on longer runs and at more race-like intensities.
  4. 4
    Race simulationTarget 60-90 g/hr only after the athlete has built tolerance.Use the exact products planned for race day.
  5. 5
    Start with the easiest formsSports drinks, gels, and chews are the least complicated starting point.Bananas, rice balls, and bread with honey are the next step up.
If the athlete has not practiced race fuel, the gut has not been trained.
Aspire Performance & NutritionSources online