Protein-loving runners may skip the pre-race pasta dinner, but they should still consider keeping a gel in their race shorts, according to: “Can Runners Survive on 10 Grams of Carbs Per Hour?” The story examines a small study of 10 competitive male triathletes who spent six weeks eating either a high-carb diet (about 380 grams daily) or a very-low-carb diet (about 40 grams). After each diet phase, they completed fasted cycling tests at 70% of VO₂ max, consuming either no carbs or just 10 grams per hour. Even that small serving extended time to exhaustion by an average of 19 minutes (roughly 22%) across both diets and prevented the blood sugar drop seen in the no-carb tests. We should also note that researchers never compared 10 grams with larger doses, but coaches often suggest higher consumption rates than that during marathons or other long-distance events. For example, according to Fleet Feet’s guide, “Why Carbs are Essential to a Performance Diet,” 30 to 60 grams of carbs per hour during endurance efforts lasting up to 2.5 hours is the sweet spot for many athletes. For longer outings, they suggest pushing up to 60-90 grams per hour, provided your stomach can handle it. Your ideal intake depends on workout demands and what your gut tolerates, but even well-adapted fat burners can benefit from sugar on the go. Of course, carbs aren’t the only macronutrient that matters, and for a breakdown of the importance of protein and fats for runners, you can revisit our recent article: “Balance your macronutrients for sustained energy and growth.” The TL;DR is that protein and carbs are a good way to start your day for sustained energy, while healthy fats are best consumed long before bedtime, since they can sit heavily in your stomach and cause discomfort as you try to sleep.

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