The role of carbohydrate intake in endurance events
Endurance events require a continuous supply of energy. In exercise sessions lasting longer than 90 minutes, carbohydrate intake becomes a key factor for maintaining performance, preserving muscle glycogen, and delaying central fatigue.
In the context of sports nutrition applied to endurance, nutritional strategy is not limited to the amount consumed, but also includes the format used and the athlete’s ability to sustain intake throughout the event. Adequate carbohydrate availability during prolonged exercise is associated with maintaining intensity, lower perceived exertion, and greater metabolic stability.
To achieve these goals, different formats can be used, including sports drinks, gels, and solid carbohydrate sources. The choice of format impacts gastrointestinal tolerance, adherence to the nutritional plan, and consistency of intake throughout the event.
Why consider solid carbohydrate sources
Although gels and beverages are widely used due to their practicality and rapid availability, solid formats can play a strategic role in specific contexts.
Solid carbohydrate intake may contribute to:
• greater satiety perception
• reduced sensory fatigue associated with excessive sweetness
• variation in texture during long events
• improved adherence to the nutritional plan
In events lasting longer than three hours, so called food monotony, characterized by constant repetition of flavor, texture, and sensory stimulus, may reduce voluntary carbohydrate intake. Alternating formats tends to support adherence to the nutritional plan and improve overall intake acceptance throughout the event.
When to use solid carbohydrates in endurance
The inclusion of solid sources should consider exercise intensity, timing within the event, and the athlete’s individual response.
Situations in which solid intake may be strategic include:
Beginning of the event
During phases of controlled intensity, when gastrointestinal discomfort is typically lower.
Long aerobic base training sessions
An ideal time to train the gastrointestinal tract and test nutritional strategies.
Long duration events
Such as marathons, ultramarathons, long distance cycling, and long distance triathlon, especially during steady intensity segments.
Combined strategies
Alternating between gels, sports drinks, and solid sources to avoid flavor saturation.
Gastrointestinal considerations and exercise intensity
During high intensity exercise, blood flow is redirected from the gastrointestinal tract to the working muscles. This physiological response may reduce digestive and absorptive capacity, making liquid or gel formats more appropriate during critical phases of the event.
On the other hand, at moderate and stable intensities, solid foods may be well tolerated, particularly when they present:
• low fat content
• reduced fiber content
• predominance of easily digestible carbohydrates
Individualization of the nutritional strategy is essential.
How to organize solid intake throughout the event
The practical organization of solid intake should respect the dynamics of the event and individual characteristics.
Instead of concentrating large amounts at a single moment, the strategy tends to work better when distributed throughout the course, integrated with liquids or gels as needed.
Practical considerations include:
• planning in advance during which segments the solid source will be consumed
• avoiding periods of very high intensity
• testing the strategy in long training sessions before competition
The conscious combination of formats allows greater nutritional flexibility and reduces the risk of abandoning the strategy during the event.
Practical application in the athlete’s routine
Within a structured strategy, sports bars formulated with a focus on energy supply can be used as a solid carbohydrate source at specific moments during training or competition.
BARZ can be included as a solid alternative within a combined strategy, contributing to texture diversification, maintenance of planned intake, and reduction of monotony during prolonged efforts.
The choice should always consider individual tolerance and the specific context of the event.
Conclusion
Solid intake in endurance does not replace liquids or gels. It complements the strategy.
When inserted in a planned manner, it may promote:
• greater adherence to the nutritional plan
• improved gastrointestinal tolerance
• reduced sensory fatigue
• greater consistency in energy intake
In summary, solid carbohydrate intake is a tool within nutritional planning for long duration events. Its use should consider exercise intensity, duration, individual characteristics, and prior organization of the strategy. In endurance sports, performance depends not only on what is consumed, but on the ability to sustain an efficient nutritional strategy from start to finish.
