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.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. 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 cho intake per hour result to inform your calculation.

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Carbohydrate Intake Per Hour During Endurance Exercise

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Frequently Asked Questions

Why are different rates recommended for different durations?

What are multi-source carbohydrates?

Does solid food vs. gels vs. drinks matter?