ENDURANCE FUEL VS. HIGH CARB FUEL: WHEN TO USE WHICH PRODUCT!

KEY TAKEAWAYS

Endurance Fuel: For when you need electrolytes plus energy. Great for fuelling moderate intensity activity or anytime you need a hydration and fuel boost. 

High Carb Fuel: For when energy demands are higher, and you need extra gut-friendly carbohydrates plus electrolytes. Great for high intensity events or big training days. 

DIGGING DEEPER INTO FUELLING REQUIREMENTS

We’re in a golden age of fuel and hydration, where every athlete has countless options for piecing together their electrolyte, fluid, and carbohydrate needs. But all that choice can bring decision fatigue - how do you choose which fuel source is right for you on any given day? 

The annoying answer is this: it depends. Everybody is different, and a running nutrition plan that works for one athlete may not work for another. Variables like sweat rate, heat, sodium loss, weather, and intensity are all factors that can make fuelling feel like a moving target. These major differences aside, there are some helpful considerations when filling your bottles that will give you the best chance at success. 

CARB CONTENT & SOURCES 

Carbohydrate needs vary depending on the duration and intensity of exercise. Most endurance athletes aim for somewhere between 50 and 90 grams of carbohydrates per hour (though some push even higher!). The longer and more intense the exercise, the more carbohydrates you’ll want on board. And the more carbohydrates you consume, the more you’ll want to consider the source (glucose, fructose, etc.) for optimal absorption.  

Endurance Fuel delivers 50g of carbs per serving from glucose (dextrose).

High Carb Fuel packs 90g of carbs per serving from a mix of glucose (anhydrous), maltodextrin, and fructose for higher intake and improved absorption. 

Note: When trying to hit bigger carb numbers, increase your intake gradually over weeks of training to avoid potential gut problems. 

BEST CASE USES

Endurance Fuel is ideal for moderate intensity or steady-state efforts, including endurance rides, long runs and hikes, or moderate training sessions, where the primary goal is maintaining energy and electrolyte balance.

High Carb Fuel is designed for high-intensity training sessions, big race days, or long efforts where your body burns through carbs faster and you need more energy per hour.

HYDRATION BALANCE

Both formulas contain balanced electrolytes for hydration. However, if you aim to hit higher carb targets using Endurance Fuel, you’ll need to drink more water to maintain hydration balance. Whether this is necessary - or even possible - depends on your activity level and body’s needs.

TRAIN YOUR GUT

If you’re aiming for high carb intake with High Carb Fuel, it’s essential to train your gut. Build up your intake gradually during training to avoid gastrointestinal issues. And remember, always test your fuelling plan before race day to ensure it works for you. 

THE BOTTOM LINE

As always, we recommend experimenting with both Endurance Fuel and High Carb Fuel during training before relying on one or the other for a big event or race. That way, you can feel confident in meeting your body’s unique needs for the effort at hand and can (quite literally) trust your gut. 

HAVE QUESTIONS ABOUT WHICH FUEL IS RIGHT FOR YOU?

We're always here to help! If you have any questions, don't hesitate to reach out to us at info@tailwindnutrition.com.au