During endurance events up to approximately 2.5 hours, what rate of carbohydrate intake per hour is recommended?

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Multiple Choice

During endurance events up to approximately 2.5 hours, what rate of carbohydrate intake per hour is recommended?

During sustained exercise, providing carbohydrates helps maintain blood glucose and spare muscle glycogen, supporting steady performance. The amount you can absorb per hour sets the ceiling for fueling during activity. For events around 2.5 hours, about 60–90 grams of carbohydrate per hour is recommended. This range matches what most athletes can tolerate and use effectively. Glucose alone tops out near 60 g/hour, but mixing glucose with fructose uses different absorption pathways, allowing total intake up to around 90 g/hour. Sticking to the 60 g/hour mark gives a reliable baseline, while moving toward 90 g/hour can boost energy availability for a stronger effort if GI tolerance is good. Pushing toward 90–120 g/hour is possible for some, but many athletes experience GI distress at that level. Very low intakes, like 10–20 g/hour, would not sustain blood glucose during a prolonged effort. In practice, aim for roughly 60–90 g of carbohydrate per hour, using a combination of gels, chews, and sports drinks to reach that target.

During sustained exercise, providing carbohydrates helps maintain blood glucose and spare muscle glycogen, supporting steady performance. The amount you can absorb per hour sets the ceiling for fueling during activity. For events around 2.5 hours, about 60–90 grams of carbohydrate per hour is recommended. This range matches what most athletes can tolerate and use effectively. Glucose alone tops out near 60 g/hour, but mixing glucose with fructose uses different absorption pathways, allowing total intake up to around 90 g/hour. Sticking to the 60 g/hour mark gives a reliable baseline, while moving toward 90 g/hour can boost energy availability for a stronger effort if GI tolerance is good. Pushing toward 90–120 g/hour is possible for some, but many athletes experience GI distress at that level. Very low intakes, like 10–20 g/hour, would not sustain blood glucose during a prolonged effort.

In practice, aim for roughly 60–90 g of carbohydrate per hour, using a combination of gels, chews, and sports drinks to reach that target.

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