Mid Competition Fuelling using a Food First Approach!

During competition most athletes require between 30-60g Carbohydrates per hour, although during some events such as long distance cycling where intensity and duration is much greater, you may benefit from an increased carbohydrates intake of between 60-90g / Hour

What you may need to consider is the duration and intensity of your performance. For example, as mentioned above, a cyclist taking part in the Tour De France will require a larger CHO intake than a rugby player competing over 80 minutes.

Equally, another thing to consider is, are you required to perform multiple times in one 'competition' for example an Irish dancer, or 100m Sprinter who may have to take part in heats or qualifying rounds. Therefore the timing and quantity of each CHO intake here may differ.

Select a few of these options that suit your needs and preferences to help fuel you in your next competition!

Stay tuned for our next post covering 'Glycemic Index' and how that can help you with your carbohydrate selection and timing pre and during competition!

Published: 20th August 2026