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#Carbohydrates

Articles tagged #Carbohydrates on Vitalspell.

Close-up of penne pasta with basil on a plate, representing carbohydrate-rich pre-race fuel for endurance runners

How Many Carbs Do Runners Actually Need in 2026

A new review in Endocrine Reviews argues runners only need 10 grams of carbs per hour during long efforts, challenging decades of sports nutrition guidelines. Five experts weigh in on what the evidence actually says and what everyday runners should do.

Rafael Costa6 min read
Runner training outdoors for endurance competition
Nutrition

What Experts Want You to Know About High-Carb Fueling

Pro athletes and brands are pushing 120 grams of carbs per hour during racing. The science says no peer-reviewed study supports a benefit above 90 grams, and overshooting may hurt amateur performance while stressing the gut.

Margot Ellis