Do you really need 90-120g/h of carb for long runs?

Everyone online is talking about fueling with 90–120g carbs/hour during runs… but is that actually necessary for most runners? And why does trying to copy elite fueling protocols sometimes end in GI disaster? 😅

In this episode of Dear Runner Bod, I break down:• what the research actually says about high-carb intra-run fueling• why elite athletes can tolerate massive carb intakes during exercise• gut training and how your intestine adapts over time• why going from “never fueling” to “6 gels/hour” can backfire fast• the role of glucose + fructose transporters• how underfueling overall is often a bigger issue than underfueling during runs• realistic fueling ranges for recreational runners vs elite endurance athletes• why more carbs is not always better

We also talk about how social media tends to flatten nuance in sports nutrition. Just because some athletes can tolerate 120g/hour doesn’t mean every runner needs to chase that target.

Your fueling strategy should match:✔️ your training load✔️ your event duration✔️ your intensity✔️ your gut tolerance✔️ your actual physiology

Because the goal isn’t maximal fueling.It’s effective fueling.

If you want getting dressed to feel less stressful and a lot more supportive of your mental health and your body image click here to try Nuuly and save $30!

Don't forget to follow me on Instagram @runnergirldietitian