Carbohydrates and endurance performance

Carbohydrate is the body's premium fuel for sustained effort. During long races your muscle and liver glycogen stores are finite, so a deliberate fuelling strategy — before, during and after — is what keeps you moving when the distance stretches into hours. Practise your race-day nutrition in training so nothing is a surprise on the start line.

This is one of a growing series of practical guides from the GlobeRacers team. Endurance performance is built on the fundamentals done consistently — training, fuelling, hydration and recovery — long before race day arrives.

Test every strategy in training, on the terrain and at the effort you expect on race day. Small, repeatable habits are what carry you through the back half of an ultra.

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