Should You Consume Carbs During a Workout?

Carbohydrates are the body’s primary source of energy, playing a crucial role in fueling workouts, sustaining endurance, and optimizing athletic performance. Whether you’re a strength athlete, endurance runner, or someone engaging in high-intensity training, consuming carbohydrates during exercise can impact your energy levels and overall performance. But is intra-workout carbohydrate consumption necessary, and who benefits the most from it?

The Role of Carbohydrates in Exercise Performance

Carbohydrates are broken down into glucose, which serves as a readily available energy source for working muscles. During prolonged or high-intensity exercise, glycogen stores in the muscles become depleted, leading to fatigue and a drop in performance. Consuming carbs during a workout helps replenish glycogen levels, sustain energy output, and delay the onset of exhaustion.

Who Benefits Most from Intra-Workout Carbs?

Not everyone needs to consume carbohydrates during exercise. The necessity largely depends on the duration, intensity, and type of workout. Endurance athletes, such as marathon runners, cyclists, and swimmers, benefit significantly from consuming carbs during exercise because their sessions often last longer than 60 minutes. Strength athletes engaging in prolonged weightlifting sessions may also see improved performance and reduced muscle breakdown with intra-workout carbs.

For those performing short-duration workouts (under an hour) at moderate intensity, consuming additional carbs during exercise is typically unnecessary. Their body’s glycogen stores are sufficient to fuel activity without the need for additional energy sources.

Types of Carbohydrates for Intra-Workout Consumption

The type of carbohydrates consumed during a workout can influence how quickly they are absorbed and utilized. Simple carbohydrates, such as glucose and dextrose, provide a rapid source of energy as they are quickly digested. These are commonly found in sports drinks, energy drinks, and chews.

For sustained energy release, some athletes prefer complex carbohydrate sources like maltodextrin or cyclic dextrin. These provide a steady stream of glucose without causing sharp blood sugar spikes, making them a good choice for endurance training.

How Carbohydrates Improve Endurance and Strength Training

For endurance athletes, consuming carbs during exercise helps maintain blood glucose levels, delaying fatigue and improving stamina. Research has shown that consuming 30–60 grams of carbohydrates per hour during prolonged activity can enhance performance and prevent energy crashes.

Strength athletes can also benefit from intra-workout carbohydrates, particularly in prolonged training sessions. Carbs help reduce muscle breakdown, maintain glycogen levels, and support recovery. Pairing carbohydrates with essential amino acids or protein during a workout can further optimize muscle preservation and post-workout recovery.

Timing and Dosage of Intra-Workout Carbohydrates

The recommended carbohydrate intake during exercise varies based on the intensity and duration of the activity:

• Short workouts (<60 minutes): Generally, intra-workout carbohydrates are not necessary.
• Moderate-intensity endurance workouts (60–90 minutes): 30–45 grams of fast-digesting carbs per hour may enhance performance.
• High-intensity or long-duration workouts (90+ minutes): 45–60 grams of carbs per hour, preferably from a mix of glucose and fructose for optimal absorption.

Hydration also plays a key role in carbohydrate absorption. Consuming intra-workout carbs with adequate fluids helps prevent dehydration and ensures optimal digestion and utilization.

Are There Downsides to Intra-Workout Carbohydrates?

While intra-workout carbs offer significant benefits for endurance and strength athletes, they are not always necessary for shorter workouts or individuals focused on fat loss. Consuming too many carbohydrates unnecessarily can lead to excess calorie intake, reducing the benefits of a caloric deficit for those trying to lose weight.

Additionally, some individuals may experience digestive discomfort when consuming certain carbohydrate sources during workouts. Testing different carb sources and adjusting intake based on individual tolerance can help prevent gastrointestinal issues.

Final Thoughts

Consuming carbohydrates during a workout can provide a performance boost for endurance athletes and those engaged in prolonged strength training. By maintaining glycogen stores, preventing fatigue, and supporting recovery, intra-workout carbs can be a valuable tool for optimizing training. However, for shorter or low-intensity workouts, they may not be necessary. Understanding your energy demands, training goals, and individual tolerance to carbohydrate intake will help determine whether intra-workout carbs are beneficial for you.