Carbs per hour in long sessions and races
How many grams of carbohydrate to take per hour depending on duration, how to train your gut and common mistakes.
In long efforts, running out of fuel is one of the most common reasons to blow up. Taking carbohydrate regularly delays fatigue and helps you hold your pace to the end.
How much to take
- Under 1 hour: generally not needed.
- 1 to 2.5 hours: 30 to 60 grams per hour.
- Over 2.5 hours: up to 90 grams per hour, combining glucose and fructose.
Some athletes with a well-trained gut tolerate more. These are general guidelines; if in doubt, consult a sports dietitian.
Train your gut
Tolerance is trained like your legs. Use long runs and rides to practise with the same gels, drinks or food you'll use in the race, and increase the amount gradually.
Common mistakes
- Waiting until you're hungry or empty: by then it's too late.
- Trying new products on race day.
- Taking everything at once instead of spreading it every 20-30 minutes.