Why are different rates recommended for different durations?

For exercise under 2.5h, 30-60g/hr from a single source (glucose or fructose) is sufficient. For longer durations, multi-source carbohydrates (e.g. glucose + fructose) can deliver 90g/hr by using different intestinal transporters.

What are multi-source carbohydrates?

Multi-source (or multiple transportable) carbohydrates combine glucose-based and fructose-based carbohydrates in a 2:1 or 1:0.8 ratio. This combination can deliver up to 90g/hr without GI distress.

Does solid food vs. gels vs. drinks matter?

For most athletes, the form matters less than the total amount and the mix of carbohydrate sources. Gels and drinks are more convenient for absorption; solid food can be useful in ultra-endurance events.

Carbohydrate Intake Per Hour During Endurance Exercise

Calculate carbohydrate intake per hour during endurance exercise. 30-60g/hr for under 2.5h; 60-90g/hr multi-source for over 2.5h.

Use the full interactive calculator below, or

Related Calculators

Glycogen Depletion

Sports & Fitness

CHO Oxidation Rate

Sports & Fitness

Hydration Run

Sports & Fitness

Carbohydrate Intake Per Hour During Endurance Exercise

Related Calculators

Frequently Asked Questions

Why are different rates recommended for different durations?

What are multi-source carbohydrates?

Does solid food vs. gels vs. drinks matter?