For longer or more intense runs, the ability to take in higher amounts of carbohydrates (around 60–90 grams per hour) can help you sustain energy and avoid hitting the wall. Yet if you jump straight into loading up on gels and drinks, you might face GI distress or stomach cramps. The good news is, that you can train your gut—just like you train your legs—to handle more carbs step by step. Here’s how to do it safely and effectively.
1. Start with a Solid Baseline
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Evaluate Your Current Fueling
If you’re typically using one gel every hour (~25g carbs), record how you feel. Are you still hitting energy lows or dealing with an upset stomach? Knowing your current tolerance sets the stage for incremental increases. -
Choose Natural Products
Real-food fueling (e.g., gels made with fruit, rice, or maple syrup) often reduces GI distress. If you’re brand-new to carb training, start with gentler options like Spring Energy or Muir Energy to ease your stomach into the process.
2. Increment Carb Intake Gradually
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Add 10–15g at a Time
Aim to boost your hourly carb consumption by about 10–15 grams over a few weeks. For example, if you currently take in 30g/hour, try 40–45g/hour in your next few long runs. -
Practice on Long Runs
Pick a weekend run that’s at least 60–90 minutes to test higher-carb intakes. If you typically sip one bottle of Tailwind Endurance Fuel (about 50g carbs) per hour, consider adding half a gel (10–15g) to edge closer to 60–70g total.
3. Space Out Your Intake
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Frequent, Smaller Hits
Instead of gulping down an entire gel at once, consider breaking it into smaller servings every 15–20 minutes. This step-by-step approach helps your digestive system adjust more smoothly. -
Sip, Don’t Chug
If you’re using a high-carb drink, maintain a steady sipping pattern. Downing large amounts of fluid at once can overwhelm your stomach, even if the total carbs are the same.
4. Note Your Body’s Feedback
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Track Any GI Reactions
Keep a quick log: how did your stomach feel after each 30 minutes of fueling? Did you feel bloated, or were you comfortably energized? -
Adjust Flavors & Products
If one brand or flavor causes issues, swap it out or try a different combination. Remember: some runners tolerate fruit-based gels better, while others prefer starch-based or honey/maple formulas.
5. Progress Toward Your Target
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Aim for 60–90g/Hour
Many marathoners and ultrarunners find 60–90 grams/hour is the sweet spot. Once you’ve adapted to, say, 50g/hour without discomfort, add another 10–15g incrementally. -
Timing Matters
Train your gut in conditions mirroring race day—similar pace, weather, and durations. Over a few long runs, your stomach typically becomes more comfortable with the higher carb load.
6. Focus on Natural Options
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Why Real Foods Help
Minimizing artificial additives can reduce GI distress, allowing your body to handle more grams of carbs. Products like UCAN (Livsteady), Spring (whole-food-based gels), and Untapped Maple (maple syrup gels) are often gentler on the stomach. -
Balance Electrolytes
Don’t forget sodium and other minerals. If your fueling is carb-heavy but low in electrolytes, issues like cramps or stomach upset can still occur. A product like Tailwind Endurance Fuel or Untapped Mapleaid includes both carbs and key electrolytes.
7. Stay Patient & Persistent
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GI Adaptation Takes Time
Training your gut isn’t a one-run fix. It can take several weeks of consistent practice before 60–80g/hour feels comfortable and routine. -
Celebrate Small Wins
If you go from 30g to 50g/hour comfortably, that’s a major step. Give your body a few runs at this new level before pushing further.
Final Thoughts
Increasing your carb intake can transform your performance in longer runs or races, but it has to be done gradually and methodically. Keep an eye on how you feel, adjust your flavors and timing as needed, and choose products that align with a real-food ethos. With patience and consistent practice, your stomach will learn to handle that extra fuel—and you’ll reap the benefits of sustained energy, fewer lows, and a happier finish line experience.
