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.

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