Fuel for Effort, Not Speed: Why Slower Athletes Still Need Carbs

In Episode 114 of The Eat for Endurance Podcast, I’m excited to welcome Sports Dietitian Stevie Smith, MS RD CSSD back to the show for the first of a two-part series on how various factors affect how you should fuel yourself during endurance activities.

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Today’s focus is how exercise intensity changes an athlete’s fueling needs.

This topic came from my back-of-the-pack athletes, who often ask:

“Do I really need to eat that many carbs during exercise if I’m not very fast?”

It’s also a common concern among athletes who may not be “racing” their events but still want to fuel appropriately.

In this episode, we dig into:

• Why higher intensity exercise, even at a slower pace, demands more carbs

• How to adjust fueling based on YOUR effort level, not just pace or duration

• The risks of underfueling, including fatigue, poor performance, increased injury risk, and mental burnout

• High carb fueling and who may (and may not) benefit

• Practical guidelines for pre-, during-, and post-workout fueling, with examples from a variety of sports (e.g. road running, trail/ultra, triathlon)

• How to "adapt and overcome" with fueling when unexpected challenges occur and throw you off your goal pace

Why Intensity Impacts Your Fueling Needs

One of the biggest misconceptions athletes have is that slower pace means less need for fuel. But your intensity, or how hard you're working for YOU, has a big impact on how your body burns energy.

At lower intensities, your body uses a higher percentage of fat as fuel. But as intensity increases, your body shifts toward using more carbohydrates, which are more efficient for quick energy demands.

This means that even if you’re not moving quickly from an objective standpoint, your body needs more carbs to perform and recover well if your effort level is high for you.

In other words, ALL athletes need to consume enough carbs during higher intensity exercise to perform well, from the elite field to the back of the pack.

The Risks of Underfueling

Skipping fuel, or not taking in enough consistently both generally speaking and during exercise, can have both short and long-term effects.

In the short term, you might notice:

• Workouts feel harder than they should

• You struggle to hit your target paces or complete training sessions

• You experience GI issues, fatigue, or poor focus

In the longer term, chronic underfueling can increase your risk for injury, illness, hormonal imbalances, and burnout. It also compromises your ability to adapt to training and make progress.

Remember, feeling “off” in a workout isn’t always about your fitness. It could be a sign that your fueling strategy isn’t keeping up with the demands of your training.

Looking for additional resources on underfueling and how to prevent it?

• This article discusses how much you should eat as an endurance athlete

• This article explains why athletes need carbs for health AND performance

• This podcast episode deep dives into Relative Energy Deficiency in Sport

Match Your Nutrition to the Work You're Doing

You've all heard me say this a million times: fueling is not one-size-fits-all. It depends on the type, duration, and intensity of your workout, and what feels good to you.

Here are some general guidelines that Stevie and I discuss in this episode:

• For all exercise sessions, fueling with a carb-rich meal or snack beforehand can help you perform better and recover faster

• For short (< 60 minutes) low-intensity workouts, you likely do not need to fuel during the session as long as you've eaten beforehand

• For longer (> 60min) low-intensity and/or short but moderate-to-high intensity sessions, it's essential to fuel before and during the session

Your pace may be slower than others, but if you’re working hard relative to your fitness level, your body still needs enough fuel. If your intensity is not that high, but you're exercising for a long period of time (i.e. most endurance activities), you also need adequate carbs.

If you'd like to learn more about fueling before and during exercise:

• This article teaches you what to eat before short sessions

• This article deep dives into what to eat before endurance activities

• This article covers how to fuel during endurance activities, regardless of pace

• This article explores everything you need to know about hydration

Takeaway: All Athletes Need Enough Carbs

Whether you're at the front, middle, or back of the pack, your body deserves adequate fuel to support your training.

Don’t downplay the importance of fueling just because you think you’re “not fast enough” or not pushing hard compared to others. If it feels hard to you, that effort level matters, and your fueling should reflect it.

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Need Help Fueling Confidently?

If you're not sure how to create a personalized fueling plan, or you're tired of second-guessing what, when, and how much to eat, come join the Eat for Endurance community.

I've been supporting athletes with their everyday and performance nutrition for over ten years, and have a wide variety of services available to fit every budget.

• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)

• Check out my free nutrition downloads

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching

Let’s take the guesswork out of fueling and help you feel strong, confident, and supported in every workout.

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Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations