---
title: "Are carbohydrates >120g /hour worth it?"
date: 2023-11-25
categories: ["Fuelling"]
url: https://www.semiprocycling.com/digest/are-carbohydrates-120g-hour-worth-it
author: Damian Ruse (SEMIPRO Cycling)
---
# Are carbohydrates >120g /hour worth it?

![](https://www.semiprocycling.com/digest/images/47509324d43ff8d58bac8ff6.webp)

This article from EndureIQ critically examines the trend of consuming extremely high rates of carbohydrates (120 grams per hour) during long-distance events. Contrary to popular belief and emerging trends, the author argues that such high intake does not significantly improve performance or glycogen preservation and instead may lead to negative outcomes.

**Key Arguments:**

1. **Inefficiency at High Intake Levels:** At 120 grams per hour, the body only oxidises about 75% of the ingested carbohydrates, leaving 30 grams per hour unoxidized. This is less efficient compared to the 86% oxidation rate at 90 grams per hour.
2. **No Additional Glycogen Preservation:** Increasing carbohydrate ingestion above 90 grams per hour doesn't offer further glycogen savings. Instead, it may lead to accelerated glycogen depletion and impaired performance.
3. **Potential for Gastrointestinal Issues:** The unoxidized carbohydrates, particularly at 120 grams per hour, likely accumulate in the gut, potentially causing bloating, nausea, and other gastrointestinal problems, which are detrimental to athletes during competitions.
4. **Questioning the "Carbolution" in Professional Cycling:** The author challenges the notion that the recent impressive performances in professional cycling are solely due to high carbohydrate intake strategies, suggesting that the benefits of intakes above 90 grams per hour are overstated.

**Conclusion:**
The review suggests that while carbohydrate intake up to 90 grams per hour is beneficial for endurance athletes, exceeding this amount may not only be unnecessary but could also be counterproductive. The risks, particularly related to gastrointestinal distress and inefficient carbohydrate utilization, outweigh the potential benefits. The author advises caution and a more balanced approach to carbohydrate intake during endurance events.

See here for the article: [https://www.endureiq.com/blog/...](https://www.endureiq.com/blog/120-grams-per-hour-deciphering-the-carbolution-craze-a-deep-dive-into-physiology-and-research)

## On my mind: Science and Cycling

This week, I've been working on a new video about the role of science in cycling training.

The working title is 'Why your training is not as scientific as you think'. A little provocative, but true in so many ways. This video is about my mindset shift over the past 12 months, where I've always chased the latest science, but science does hold all the answers or may never be able to answer questions like, What is the perfect training plan?

It's been a fun exercise to examine my old beliefs and write down some new ones. My hope is that you stop chasing the things that don't matter and focus on your own progress through experimentation and giving a f\*ck about your information.

Ridewell!

Damian