Carbohydrate needs during exercise

How much is enough?

Carbohydrates are the body’s primary fuel source during endurance exercise - whether you’re hitting the trails, pool or Hyrox heat. But how much do you actually need to perform at your best ?

Here’s a quick guide to get it right !

Your carb needs depend on duration and intensity

• For sessions < 60min: No need for extra carbs - focus on hydration, especially in hot weather. 
• For sessions 60-90min: Aim for 30-60g of carbs/hour - ideal for threshold runs, longer tempo efforts, or short races.
• For sessions 90-180+ min: 
  • Increase intake to 60-90g/hour.
  • Use glucose + fructose combinations (dual-source carbs) to enhance absorption - most gels contain dual source carbs.
  • Ultra runners and cyclists can push up to 100-120g/hour, but this requires gut training.

Choose a format that works for you

• Liquids: Great for hot days or sensitive stomachs.
• Gels and Chews: Compact, quick energy.
  
• Bars and real food: Best for longer, low intensity sessions.

PRO TIP: Mix up the way you fuel to avoid palate fatigue and GI stress.

Why it matters

• Carbs delay fatigue.
• Help maintain mental focus.
• Spare muscle glycogen and reduce perceived effort.
• Support performance in back-to-back training days.

Train your gut!

Don’t try 90g/hour for the first time on race day. Gradually increase carb intake during long sessions to train your gut to tolerate higher amounts.

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