Do I Need an Intra-Carb to Lift? Run?

We all know carbohydrates are important for athletic performance, but the real question most people have is: how many carbs do I actually need? Do I need an intra-carb?

The answer depends on two key factors:

1. Training intensity (how hard you’re working)

2. Training duration (how long you’re working)

Your body stores carbohydrates as glycogen in the muscles and liver. During exercise—especially higher intensity exercise—your body relies heavily on those glycogen stores for energy. The longer and harder you train, the more carbohydrates you’ll need to maintain performance.

For Lifters 

If your training session is 60 minutes or less

Most lifting sessions of this length only cause mild to moderate glycogen depletion. If you eat a balanced meal 2–4 hours before training, you likely won’t need carbohydrates during your workout.

However, if you train first thing in the morning after fasting overnight (8–10 hours), your glycogen stores may be lower. In this case, a small carbohydrate snack (~30 grams) beforehand can help improve energy and performance.

If your training session is 90 minutes or longer

Long lifting sessions require more fuel.

For these workouts:

• Pre-workout: ~45 g carbohydrates before training

• Intra-workout: 20–30 g carbs per hour after the first 90 minutes

This strategy helps maintain energy levels, support training intensity, and prevent fatigue during longer sessions.

Example fueling plan:

• Pre-workout (1–2 hrs before): Bagel with jam (~45 g carbs)

• Mid-workout snack: A few slices of dried mango (~20–30 g carbs)

Elite lifters with 2–3 hour training sessions especially benefit from intra-workout fueling like this.

For Runners 

Running demands a lot from glycogen stores because it often combines duration and intensity.

Short, easy runs

If your run is short and conversational pace, you likely don’t need intra-run carbohydrates.

Your normal glycogen stores will usually cover these workouts.

Short but high-intensity runs

If the run is short but fast (intervals, tempo runs, or races), carbohydrate availability becomes more important.

Aim for:

• 30–60 g carbohydrates before your run

Some runners also practice intra-run carbs during these sessions to help train the gut for longer efforts.

Long, easy runs

Even if the pace feels easy, long runs still use significant glycogen because of their duration.

For long runs, aim for:

• 30–60 g carbohydrates per hour during the run

One important thing to remember: Most energy gels or chews contain only about 20–25 g of carbohydrates. That means you may need more than one gel per hour to meet fueling needs.

Gut Training: Why It Matters

Here’s where things get a little more interesting from a physiology standpoint. Your body absorbs carbohydrates in the intestine through transport proteins called glucose transporters.

The main ones include:

• SGLTs 

• GLUTs 

With regular carbohydrate intake during training, your body can actually increase the number and efficiency of these transporters.

What does that mean for athletes?

Over time you become better at:

• Absorbing carbohydrates

• Delivering glucose into working muscles

• Maintaining energy during long events

  
  

When athletes combine multiple carbohydrate sources (for example glucose + fructose), they can use multiple transport pathways at once. This allows the body to absorb more carbohydrates with less stomach discomfort.

However, gut training doesn’t happen overnight. It requires:

• Consistent practice

• Gradually increasing carbohydrate intake during workouts

• Testing foods that work well for your stomach

This is why fueling strategies should always be practiced during training—not just on race day.

Easy Carbohydrate Snacks for Training 

Here are some simple options that work well before or during workouts:

Pre-workout snacks

• Bagel with jam or honey

• Oatmeal (higher fiber -> slower digestion)

• Toast with peanut butter and banana

• Rice cakes with honey

Quick carbs

• Bananas

• Applesauce packets

• Fruit snacks

• Graham crackers

Intra-workout while on the move

• Energy gels

• Energy chews

• Dried mango or dates

• Sports drinks

Portable carb sources

• Pretzels

• Fig bars

• Rice crispy treats

The Bottom Line

Carbohydrate needs aren’t one-size-fits-all.

They depend on:

• How hard you train

• How long you train

• Your individual tolerance and experience fueling

Short workouts may not require extra carbs, but longer or higher-intensity sessions benefit greatly from proper fueling.

And remember: fueling is a skill. Like strength or endurance, it improves with practice.

References:

"The Athlete's Gut" by Patrick Wilson, PHD, RD

Dietary carbohydrate and the endurance athlete: Contemporary perspectives. (n.d.). Retrieved March 11, 2026, from Gatorade Sports Science Institute website: https://www.gssiweb.org/sports-science-exchange/article/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives

About the Author

Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting at the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado and is a sports nutritionist through the ISSN. She is pursuing her master's degree in sports nutrition at Texas Tech University to become a sport-registered dietitian. Jourdan founded Herathlete, a brand committed to supporting female athletes through education and community.