Start with 40–60 grams of carbs per hour after the first 60 minutes. Use gels, chews, or sports drinks plus water and electrolytes. Increase from there.

Why Fueling Matters

Your body stores carbohydrate as glycogen in your muscles and liver. During endurance training—especially anything over 75–90 minutes—those stores start to drop. When they do, you feel it:

  • Heavy legs

  • Slower pace

  • Brain fog

  • Cravings later in the day

  • Poor recovery

Underfueling long sessions doesn’t just affect performance—it can disrupt hormones, increase stress load, and make the rest of your week harder than it needs to be. Fueling during the session protects your pace, your nervous system, and your recovery.

Step 1: Don’t Rush the First Hour

For most athletes, you don’t need to fuel immediately if:

  • You ate a balanced meal 2–3 hours before, or

  • You had a carb-rich snack 30–60 minutes before

You can typically wait until the 60-minute mark to start fueling. From there, aim for: 40–60 grams of carbs per hour

If you’re new to fueling, start closer to 40g/hr. If you’re training hard, racing, or going longer than 2 hours, you may build up to 60g/hr—or higher.

Step 2: What Does 40–60g of Carbs Look Like?

Here are simple examples (approximate carb amounts):

  • 1 gel = 20–25g

  • 1 serving chews = 20–30g

  • 500ml sports drink = 25–30g

  • 2 Medjool dates = ~30g

  • 1 banana = ~25–30g

So one hour might look like:

  • 1 gel + a few sips of sports drink

  • 2 dates + half a bottle of carb drink

  • 1 serving chews + electrolytes

The goal isn’t perfection. It’s consistency.

Step 3: Don’t Forget Fluids & Electrolytes

Carbs alone aren’t enough. As a general guideline:

  • 400–750ml fluid per hour (adjust for heat and sweat rate)

  • Add electrolytes—especially sodium

If you’re a heavy or salty sweater, you may need 500–1000mg sodium per hour in hot conditions. Dehydration + low sodium = fatigue, cramping, and pace drop-offs that have nothing to do with fitness.

Step 4: Train Your Gut

This is where many runners struggle. You can’t just decide on race day to take in 60g/hr if you’ve never practiced it. Your gut adapts just like your legs do.

Start here:

  • Week 1–2: 40g/hr

  • Week 3–4: 45–50g/hr

  • Build gradually toward 60g/hr

If you’re racing long endurance events (ultras, long-course triathlon), athletes often tolerate 60–90g/hr with practice. Increase slowly. Pay attention to:

  • Sloshing

  • Bloating

  • GI urgency

Adjust type, timing, and concentration accordingly.

Step 5: Match Fuel to the Session

Not every run needs the same approach.

Easy 90-minute run:
40g/hr is usually plenty.

2–3 hour long run with pace work:
50–60g/hr minimum.

Back-to-back long days or ultra training:
You may need 60g/hr or more to protect recovery.

The harder or longer the session, the more intentional fueling needs to be.

Step 6: Eat After

Post-run fueling matters just as much. Within 60 minutes aim for:

  • 25–40g protein

  • 1–1.2g carbs per kg bodyweight

This restores glycogen and supports muscle repair—so you’re not dragging into your next workout.

Common Mistakes

  • “Saving calories” during long runs

  • Only drinking water (no carbs or sodium)

  • Trying a brand-new gel on race day

  • Waiting until you feel bonky to fuel

By the time you feel depleted, you’re already behind. Fuel proactively, not reactively.

The Big Picture

Endurance training is a stressor. Smart fueling makes it productive instead of draining.

Start simple:

  • Wait 60 minutes

  • 40–60g carbs per hour

  • Add fluids and electrolytes

  • Increase gradually

Fueling isn’t cheating. It’s part of the training.

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