In endurance sports, no fuel matters more than carbohydrates. Once training or racing passes the one-hour mark, your glycogen stores start to run low — and getting your carb intake right is what separates steady energy to the finish from the well-known “wall.” This guide explains how many grams per hour you actually need, how to spread them out, and how to avoid stomach trouble.
The short answer
- Efforts under 60 minutes: extra intake usually isn’t needed — your own stores and water are enough.
- 60–90 minutes and beyond: we recommend 30–60 g of carbs per hour.
- Very long efforts (3+ hours, ultra, ironman): up to 90 g per hour, but only with the right sugar ratio and a trained gut.
Why carbohydrates specifically
The body stores roughly 90–120 minutes’ worth of glycogen for intense exercise. Once that runs out, pace drops, concentration fades and the risk of feeling rough climbs. Taking in carbs along the way keeps blood sugar steady and “spares” glycogen, letting you hold your target pace for longer.
How much per hour — by discipline
| Duration / sport | Recommended intake | Example WINFORCE products |
|---|---|---|
| < 60 min | 0–20 g/h (to taste) | water, electrolytes |
| 60–90 min run/bike | 30–40 g/h | energy gel, isotonic drink |
| 90 min – 3 h | 40–60 g/h | Carbo Basic Plus, energy gels |
| 3 h+ / ultra / triathlon | 60–90 g/h | combination of drink + gels |
Shorter, high-intensity sessions (a criterium or interval workout, for instance) tolerate less than long, steady efforts — listen to your body and test it in training, not for the first time on race day.
Sugar ratios: why they matter at high intakes
Your gut can only absorb a limited amount of glucose at once. If you want to go beyond ~60 g/h, you need carbs from two sources — typically glucose (maltodextrin) and fructose in roughly a 2:1 ratio. Two separate gut transporters mean faster absorption and fewer digestive issues. That’s exactly why products designed for very long efforts use this ratio.
When to start and how to space it out
- Don’t wait for hunger or fatigue. Take your first dose after roughly 20–45 minutes of effort.
- Spread it evenly. Instead of one big dose, take smaller amounts every 20–30 minutes.
- Always with water. Concentrated gels without fluid slow down stomach emptying.
- Combine formats. A drink covers your base intake; a gel adds a quick boost before a climb or the finish.
Hydration and electrolytes belong in the mix too
Carbohydrates work best alongside proper hydration. On longer efforts and in the heat, add electrolytes (sodium in particular) to replace sweat losses and support absorption. Isotonic drinks deliver energy and fluid at the same time.
How to train your gut
Your gut’s ability to absorb carbohydrates is trainable. If you’re planning 80–90 g/h on race day, build up to it gradually on your long training sessions too. That way you avoid cramping, bloating and nausea when it counts.
Common mistakes
- Starting too late (only once energy is already “dropping”).
- Taking too much at once instead of spreading it out.
- Gels without water.
- Trying new products for the first time on race day.
- Forgetting electrolytes on long or hot efforts.
Where to start with WINFORCE
For a base intake on longer efforts, Carbo Basic Plus is a solid choice (steady carbohydrate delivery without a heavy feeling), energy gels for a quick boost, and isotonic drinks or electrolytes for hydration. All products are made in Switzerland with 100% ingredient transparency — many are vegan and lactose-free.
Explore our energy and hydration products →
Frequently asked questions
How many carbs per hour for a marathon?
Most runners do well with 40–60 g/h; faster, well-trained runners can push toward 70–90 g/h with a 2:1 glucose:fructose ratio.
Can I take in too much?
Yes — too high an intake or the wrong sugar ratio causes stomach trouble. That’s why you should build up gradually in training.
What about efforts under an hour?
Water and a good pre-effort meal are usually enough; extra intake isn’t necessary.
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