Together with our partner Unbranded Sportsfuel, we're delving into the world of sports nutrition. In the Fast Food series , we share practical, well-founded knowledge about what your body needs to perform. In this second edition: how 60, 90, or even 120 grams of carbohydrates per hour—and the right proportions—make all the difference to your performance.
Based onthe blog from Unbranded Sportsfuel:
Whether you're cycling for hours, running long trails, slicing through water in a triathlon, or pushing yourself to the limit in another endurance sport, without proper carbohydrate intake, you're bound to find yourself in a bind.
For endurance athletes, carbohydrates are the key to long-lasting energy and peak performance, as we discussed in our previous blog. But did you know that your carbohydrate needs depend heavily on the intensity and duration of your exercise? And that your absorption capacity doesn't always match your energy needs? This blog explains exactly how this works, so you can make targeted adjustments .
We cover:
- Why you should aim for 90 or even 120 grams of carbohydrates per hour during intense races ;
- Why 60 grams per hour is often enough for moderate workouts;
- How to do this practically and without stomach complaints ;
- What popular carbohydrate ratios like 2:1 and 1:0.8 exactly mean.
More intensity = more consumption = more replenishment
Carbohydrates are your fastest and most accessible fuel during exercise. The higher the intensity during exercise, the faster your body burns these reserves. If you don't replenish them in time, your energy tank will run dry : you'll feel weak, lose focus, and your training stimulus will become less effective. In the most extreme cases, you might even experience hunger pangs.
The solution ? Adjust your carbohydrate intake to the intensity and duration of your training or competition.
The science behind the 60 – 90 – 120 gram guideline
Before we delve into the numbers, it's helpful to understand how your body absorbs carbohydrates during exercise. Your small intestine contains transport proteins that transport glucose and fructose from food into your bloodstream:
- SGLT1 is the "glucose gate." This gate can process a maximum of about 60 grams of glucose (or maltodextrin) per hour .
- GLUT5 is the 'fructose gate': it can take up additional fructose independently of SGLT1.
By using only glucose during exercise, you quickly reach the SGLT1 ceiling (60 g/hour). If you combine glucose and fructose in the correct ratio (such as 2:1 or 1:0.8), you use both gates and can absorb up to 90 or even 120 g/hour without overloading your stomach. This is why higher intakes always require a mix of carbohydrates and why " gut training "—training your intestines to process larger amounts—is so important (Jeukendrup, 2010).
60 g/hour – moderate effort for 1.5 to 2.5 hours
At a moderate intensity, such as a leisurely mountain bike ride or the weekly endurance run with your running club, an intake of around 60 grams of carbohydrates per hour is usually sufficient. You can use simple carbohydrates , such as glucose or maltodextrin, which are absorbed via SGLT1 (Jeukendrup, 2014). More complex combinations or higher amounts are n't necessary at such a low intensity.
90 g/hour – intensive training or competitions longer than 2.5 hours
At higher intensities, your metabolism relies almost entirely on carbohydrates. Think of serious interval training, a KOM hunt, or a challenging course. Glucose alone isn't enough: combine glucose and fructose to utilize both the SGLT1 and GLUT5 uptake channels. This increases your absorption rate, allows you to absorb 90 grams per hour, and prevents stomach upset (Jeukendrup, 2010).
120 g/hour – ultra-efforts and top-level sports
In extremely long or demanding races, such as triathlons, long races, or ultra runs, the body—provided it's trained in fueling —can tolerate up to 120 grams of carbohydrates per hour. Here too, a combination of glucose and fructose is involved. However, this high rate of carbohydrates per hour is only possible for athletes whose guts have been trained to process these amounts. Elite athletes sometimes process even higher amounts, but that's truly the domain of the trained elite (Hearris et al., 2022).
Glucose-fructose ratios: 2:1 and 1:0.8 explained
When sports nutritionists mention a ratio like 2:1 or 1:0.8 , they're always referring to the ratio of glucose (usually maltodextrin) to fructose . These ratios are increasingly common on packaging, and are clearly labeled on almost all Unbrandedsportsfuel packaging.
- A 2:1 ratio – for example, 40 grams of glucose and 20 grams of fructose – is ideal to get to 90 grams per hour.
- The 1:0.8 ratio – for example 66 g glucose + 54 g fructose – is mainly used for higher intakes up to 120 g/hour, because additional fructose optimally utilises the second uptake channel.
The ratio that works for you depends on your goal and your gut tolerance. For most athletes, start with 2:1 and only move to 1:0.8 once your body can comfortably process 90 grams per hour.
Practical examples :
- Maltodextrin + fructose (Unbranded Iso80, Nduranz Energy Unit gels)
- Glucose + fructose (Unbranded Energy Bars, Unbranded Iso80)
- Isomaltulose for long-lasting energy and stable blood sugars (Unbranded Energy Bars)
The Unbranded Ngry Unit 45 gels contain 45g of carbohydrates each in a proven 1:0.8 ratio. Two gels per hour will efficiently bring you to 90g/h.
Train the gut
Consuming more carbohydrates isn't a given. Just as you need to train your body for exercise, you also need to train your digestive system to process large amounts of carbohydrates during exercise. Without this "gut training," you risk stomach discomfort or wasted energy (Costa et al., 2017).
This is how you build it:
- Start at 30–60 g/hr during easy workouts
- Gradually work up to 90 g/hour, combining glucose and fructose in a 2:1 ratio. Test your tolerance and, if possible, increase to 120 g/hour, combining glucose and fructose in a 1:0.8 ratio (Costa et al., 2017).
- Vary between gels, drinks and bars so that your intestines get used to different forms.
- Never use your race day as a first test moment; instead, practice your fueling strategy in training first.
How many carbohydrates per hour and with which products?
You can achieve your desired carbohydrate intake in several ways. You can choose gels, sports drinks, bars, or a combination of these – as long as the total intake matches your goal (60, 90, or 120 g/hour). The best form depends on your personal preference, your training intensity, and your gut tolerance. Variation can help optimize absorption and prevent stomach upset.
60 g/hour
- 2 × Unbranded Energy Bar (60g)
- 1 × Unbranded Energy Bar (30 g) + 1 bottle of Unbranded Iso80 (40 g)
- 1 × Ngry Unit 45 gel (45 g) + ½ Unbranded Energy Bar (15 g)
90 g/hour
- 2 × Ngry Unit 45 gels (90 g)
- 1 × Ngry Unit 45 gel (45 g) + 1 bottle of Unbranded Iso80 (40 g) + ½ Unbranded Energy Bar (15 g)
120 g/hour
- 2 × Ngry Unit 45 gel (90 g) + 1 × Unbranded Energy Bar (30 g)
- 1 × Ngry Unit 45 gel (45 g) + 1 bottle of Unbranded Iso80 (80 g)
Note : These are guidelines. Always test what works for you.
Conclusion: tailor your nutrition to your performance
You train purposefully to improve your sport, so do the same with your nutrition! By choosing the right amount and ratio of carbohydrates, you'll prevent energy dips, maximize your performance, and accelerate your recovery.
Remember: nutrition should be trained just as well as your heart rate zones. Start low, build up, and test your strategy—but never start on race day.
In short, stop guessing and start fueling with purpose!
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