The right fuel at the right time — this phrase is not just a cliché, it's a concrete strategy for those who want to improve, avoid energy crashes, and compete at the highest level. In training, just like in a race, nutrition must be trained. For this, it is essential to adapt the body to carbohydrate intake during exercise.
In this article, we will explore how to train your nutrition, safely and progressively, to prepare your body to ingest and absorb energy without compromising performance.
Nutrition during training: start training beyond 60 minutes
In sessions longer than an hour, the body begins to need external energy sources. This is where energy gels come in — practical, fast, and effective — but to be well tolerated, they must be introduced progressively.
Adaptation strategy:
- Start with small doses:
- For example, gradual intake of a 20g gel of carbohydrates, spaced every 30 minutes.
- Increase slowly:
- Increase the dose to 20g every half hour.
- Then, increase the frequency or concentration until the ideal target is reached.
- Test individual sensitivity:
- Gastrointestinal response varies among athletes — training helps identify the best approach.
- Accompany with adequate hydration:
- Maintain regular water intake.
- If using electrolyte or carbohydrate-enriched waters, adjust the ingested quantities proportionally.
Maximum carbohydrate absorption capacity
Knowing what the body can absorb is essential to avoid discomfort and energy waste.
● Fast-absorbing sources (Glucose, sucrose, maltose, maltodextrin, amylopectin): Up to 60g per hour
● Slower-absorbing sources (Fructose, galactose, isomaltose, trehalose, amylose): Up to 30g per hour
The combination of glucose and fructose, for example, allows exceeding 60g/h, reaching up to 90g/h, provided the intestine is trained for it.
The importance of training the gut and nutrition
By accustoming the gut to carbohydrate intake during exertion, you are:
● Improving energy absorption efficiency.
● Reducing the risk of gastrointestinal problems.
● Optimizing nutritional strategy in competition, with confidence and safety.
● Allowing for higher volumes of energy intake, especially in long races.
Remember: just like endurance and speed, nutrition also needs to be trained.
What do we recommend?
In our range of energy gels, you'll find ideal solutions to support this process:
● Gels with 21g and 41g of carbohydrates – to adjust the dose progressively.
● With glucose, fructose, maltodextrin, and palatinose – allowing for rapid and efficient absorption combinations.
● With or without caffeine – ideal for different phases of training or competition.
● No immediate water needed – practical and safe during exertion.
Training your nutrition is an essential part of any endurance athlete's preparation. By adapting your body, gut, and nutritional plan, you will be investing in performance, safety, and sporting longevity.
Start training your nutrition today
Discover our energy gels and create your progressive intake plan. Prepare your body to absorb more, better — and go further.
👉 See our gels here
