{"id":5629,"date":"2025-09-21T18:30:05","date_gmt":"2025-09-21T16:30:05","guid":{"rendered":"https:\/\/www.michael-krell.com\/?p=5629"},"modified":"2025-09-21T20:21:38","modified_gmt":"2025-09-21T18:21:38","slug":"ironman-sieger-casper-stornes-machte-es-vor-180-gramm-kohlenhydrate-pro-stunde-warum-ausdauersportler-heute-so-viel-mehr-vertragen","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/ironman-sieger-casper-stornes-machte-es-vor-180-gramm-kohlenhydrate-pro-stunde-warum-ausdauersportler-heute-so-viel-mehr-vertragen\/","title":{"rendered":"Ironman winner Casper Stornes shows us how it's done \u2013 180 grams of carbohydrates per hour \u2013 why can endurance athletes tolerate so much more today?"},"content":{"rendered":"

\"\"<\/a>A few years ago, it was considered impossible to consume more than 60\u201390 grams of carbohydrates per hour during a competition. Those attempting more risked stomach problems and a drop in performance. Today, top athletes report very different figures: the current Ironman winner in Nice, Casper Stornes, consumed over 180 grams of carbohydrates per hour<\/strong> to himself \u2013 and was thus able to maintain his performance at the highest level.<\/p>\n

How is this possible? And what's behind this development?<\/p>\n

\n

Why carbohydrates are key<\/h2>\n

During intense exercise, carbohydrates are the most important fuel. Fat provides energy, but much more slowly. Muscle and liver glycogen only lasts for a few hours\u2014if you don't replenish it in time, you'll experience the dreaded "starvation bout." A high carbohydrate intake stabilizes performance, prevents depletion, and accelerates recovery.<\/p>\n

\n

From the limit to the new reality: What has changed<\/h2>\n

For a long time it was assumed that the intestine could only absorb around 60 g of carbohydrates per hour \u2013 because at that time people focused exclusively on glucose.
Today we know:<\/p>\n

    \n
  • \n

    Glucose<\/strong> is transported via the transporter SGLT1<\/strong> recorded.<\/p>\n<\/li>\n

  • \n

    Fructose<\/strong> uses the transporter GLUT5<\/strong>.<\/p>\n<\/li>\n<\/ul>\n

    By combining both types of sugar (e.g., in a ratio of 1:0.8), much higher absorption rates can be achieved. For example, 120\u2013150 g\/h is feasible for many athletes\u2014and with targeted training, even up to 180 g\/h.<\/p>\n

    \n

    Train the Gut \u2013 train the intestines<\/h2>\n

    High carbohydrate intake doesn't work overnight. The gut needs to be trained just like the muscles and cardiovascular system.
    The strategy:<\/p>\n

      \n
    • \n

      Consume carbohydrates regularly during training.<\/strong><\/p>\n<\/li>\n

    • \n

      Start with moderate amounts (e.g. 80\u201390 g\/h) and increase gradually.<\/p>\n<\/li>\n

    • \n

      Constant supply<\/strong>: Eat smaller portions every 10-15 minutes instead of large amounts at once.<\/p>\n<\/li>\n

    • \n

      Prefer liquid energy sources such as gels or drinks as they are easier to digest.<\/p>\n<\/li>\n<\/ul>\n

      Over time, the body adapts: transport proteins are upregulated, gastric emptying improves, and symptoms decrease.<\/p>\n

      \n

      The role of modern sports nutrition<\/h2>\n

      In addition to our understanding of the transport mechanisms, the products themselves have also taken a leap forward. New sports drinks and gels combine glucose and fructose in optimal ratios, often in the form of maltodextrin-fructose blends. This has made high intake practical for the first time.<\/p>\n

      \n

      Conclusion<\/h2>\n

      It's no coincidence that today's top triathletes, like those competing at Ironman Nice, can consume 180g of carbohydrates per hour. It's the result of:<\/p>\n

        \n
      1. \n

        Better understanding of physiology<\/strong><\/p>\n<\/li>\n

      2. \n

        Targeted intestinal training (\u201ctrain the gut\u201d)<\/strong><\/p>\n<\/li>\n

      3. \n

        Perfectly balanced sports nutrition<\/strong><\/p>\n<\/li>\n<\/ol>\n

        The good news: These strategies aren't just for pros. Even ambitious amateurs can gradually increase their carbohydrate intake\u2014and thereby become more powerful, more stable, and faster.<\/p>","protected":false},"excerpt":{"rendered":"

        A few years ago, it was considered impossible to consume more than 60\u201390 grams of carbohydrates per hour during a competition. Anyone [\u2026]<\/p>","protected":false},"author":2,"featured_media":5631,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1219],"tags":[1434,1189,1187,1284,1435,1081,1186,1188,1080,1107],"class_list":["post-5629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching","tag-kohlenhydrate","tag-krelli","tag-michael-krell","tag-nutrition","tag-train-the-gut","tag-triathlon-coach-2","tag-triathlon-coaching","tag-triathlon-trainer","tag-triathlon-training-2","tag-wettkampfernaehrung-2"],"yoast_head":"\nIronman Sieger Casper Stornes macht es vor - 180 Gramm Kohlenhydrate pro Stunde \u2013 warum Ausdauersportler heute so viel mehr vertragen? - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/ironman-sieger-casper-stornes-machte-es-vor-180-gramm-kohlenhydrate-pro-stunde-warum-ausdauersportler-heute-so-viel-mehr-vertragen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ironman Sieger Casper Stornes macht es vor - 180 Gramm Kohlenhydrate pro Stunde \u2013 warum Ausdauersportler heute so viel mehr vertragen? - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"Vor einigen Jahren galt es noch als unm\u00f6glich, w\u00e4hrend eines Wettkampfs mehr als 60\u201390 Gramm Kohlenhydrate pro Stunde aufzunehmen. 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