Carbohydrates for Endurance
Reviewed and Updated by ERB member Bob Seebohar, MS, RD, CSSD, CSCS, Sport Dietitian for the US Olympic Committee.

Intro: Energy for endurance exercise is fueled primarily by fats and carbohydrates, with carbohydrate utilization increasing as the intensity of the exercise increases. Thus, carbohydrates are crucial to competitive endurance exercise performance. In addition to food based carbohydrates, there are many different energy supplements marketed for sport, which are available in a variety of forms. These carbohydrate supplements are available as a result of demand based upon experimental and research based evidence, but understanding when your body needs carbohydrate in which amount depends on three key areas: capacity, conversion and type.

Capacity: At rest, the human body typically has enough carbohydrates to fuel 3 hrs of exercise at a rate of 10-12 kcal/minute (600-700 kcal/hour) which includes blood, muscle, and liver glycogen stores totaling 1,520 to 2,020kcal. The conversion of carbohydrates to energy is highly efficient compared to fats and protein. Thus, carbohydrates are a great fuel source, but our storage capacity, even with training, is generally insufficient to meet the demands of competitive endurance sports. read more >>

Coaches Corner

Lettter From First Endurance Management

Dear Valued Customer,

First Endurance would like to thank everyone who took the time to fill out our January questionnaire. The information we gathered is extremely valuable and will help shape the future of First Endurance. Through the feedback we received from you, we plan on taking the following action items:

1. Due to an overwhelming response, our number one priority is to introduce two new flavors of the EFS drink mix. We began prototyping new flavors with our professional athletes in February and hope to make these new flavors available this April.


2. We are making some small modifications to our Monthly Newsletter which you will see in this issue. Primarily, you will see more exclusive information and interviews from our pro athletes. Our goal is to bring information to you that is useful and insightful from these great athletes.

Read entire letter >>

Quick Tip
By Robert Kunz MS

Using EFS Bars as a Pre-exercise Snack
EFS bars take the guesswork out of what to eat as a pre-exercise snack. The bars are designed to be easy to digest, are fortified with a mix of three different carbohydrate sources, provide10g of protein, 2,000mg of amino acids and vitamin C. EFS bars also deliver all five electrolytes, in the levels endurance athletes need to prevent cramping, so you don’t need to bother carrying extra electrolyte pills. It’s important to be consistent with a pre-exercise snack during training AND racing. Trying something new on race day is an invitation for disaster.

First Endurance urges you to support Team Astana and Levi Leipheimer

Team FE members get 2 Free Water Bottles with every order this month

Sponsored Rider George Hincapie wins Stage 7 in Tour of California

Sponsored Rider Levi Leipheimer wins Tour of California

First Endurance rider wins Tour Down Under