How to Incorporate Carbs During Exercise

My previous blog, Are Carbs Important During Exercise?, explains why carbohydrates matter during longer workouts. This follow-up focuses on the practical side: how to actually fuel during a 2-hour run, ride, hike, or endurance workout.

Fueling during exercise takes practice. The best plan is the one that gives you steady energy, sits well in your stomach, and feels realistic to carry and use during training.

Carbohydrate Guidelines During Endurance Exercise

Carbohydrates help provide fuel for working muscles during longer or more intense endurance exercise. For shorter workouts, you may not need to eat during exercise. For longer sessions, adding carbohydrates can help support energy and stamina.

Exercise Lasting 1 Hour or Less

For most workouts lasting 60 minutes or less, eating during exercise is usually not necessary. Focus on starting well hydrated and eating a balanced meal or snack before or after your workout, depending on timing and tolerance.

Exercise Lasting Longer Than 1 Hour

If you are exercising longer than 1 hour, aim for about 30 to 60 grams of carbohydrate per hour. This can come from sports drinks, gels, chews, fruit, bars, or other easy-to-digest foods.

Exercise Lasting Longer Than 2 Hours

For longer endurance efforts, some athletes may benefit from 45 to 90 grams of carbohydrate per hour. Higher carbohydrate intakes usually require practice and may work best when using a mix of carbohydrate sources, such as glucose and fructose.

Start with the lower end and build gradually during training. Race day is not the time to test a new fueling plan.

Hydration and Electrolytes Matter Too

Carbohydrates help fuel your muscles, but hydration and electrolytes help support fluid balance, muscle function, and comfort during longer efforts. Sweat losses vary based on heat, humidity, pace, clothing, fitness level, and individual sweat rate.

During longer workouts, sip fluids regularly and pay attention to thirst, temperature, sweat rate, and how you feel. Avoid forcing excessive amounts of plain water, especially during long efforts in hot conditions.

For a sugar-free electrolyte option, Electrolytes can fit into a training routine when you want sodium, potassium, and magnesium support for hydration and normal muscle function. Since it does not provide carbohydrates, pair it with food, gels, chews, fruit, or a carbohydrate-containing drink when your workout calls for fuel.

Things to Consider Before You Fuel During Exercise

• Practice your fueling strategy during training, not on race day.
• Figure out which foods and fluids your stomach tolerates best.
• Consider whether liquid fuel, solid food, gels, or chews are easiest for your activity.
• If cycling, make sure you can safely eat and drink while handling your bike.
• If running, consider a hydration belt, handheld bottle, vest, or planned water stops.
• For longer workouts, bring more fuel than you think you may need.
• In hot weather, include fluids, electrolytes, and salty foods as appropriate.

A good starting point is to begin fueling around the 45 to 50 minute mark during longer workouts. This can help you stay ahead of fatigue instead of waiting until you already feel depleted.

Fueling Plan Examples for a 2-Hour Workout

These examples are not the only way to fuel. They are simple templates to help you understand what 30 to 60 grams of carbohydrate per hour can look like in real life.

Example 1: Sports Drink Only

• 0 to 60 minutes: 8 ounces sports drink, about 14 grams carbohydrate, plus water as needed
• 60 to 120 minutes: 16 to 24 ounces sports drink, about 28 to 42 grams carbohydrate

Example 2: Sports Drink Plus Gel

• 0 to 60 minutes: 8 ounces sports drink, about 14 grams carbohydrate, plus water as needed
• 60 to 120 minutes: 12 to 16 ounces sports drink, about 21 to 28 grams carbohydrate, plus 1 energy gel, about 20 to 25 grams carbohydrate

Example 3: Chews Plus Sports Drink

• 0 to 60 minutes: 2 to 3 energy chews, about 12 to 20 grams carbohydrate, plus water
• 60 to 120 minutes: 12 ounces sports drink, about 21 grams carbohydrate, plus additional chews or sports beans, about 20 to 30 grams carbohydrate

Example 4: Gel Plus Water

• 0 to 60 minutes: 1 energy gel, about 20 to 25 grams carbohydrate, plus water
• 60 to 120 minutes: 1 to 2 energy gels, about 20 to 50 grams carbohydrate total, plus water

Example 5: Real Food Plus Fluids

• 0 to 60 minutes: 1 banana, about 25 to 30 grams carbohydrate, plus water
• 60 to 120 minutes: Pretzels, dried fruit, or an energy bar, about 30 to 45 grams carbohydrate, plus water or electrolytes

The number of carbohydrate grams varies by brand, serving size, and product type, so always check the label.

Popular Carbohydrate Options During Endurance Exercise

There are many ways to get carbohydrates during exercise. Some athletes prefer sports nutrition products, while others prefer real food.

Sports Nutrition Options

• Sports drinks
• Energy gels
• Energy chews
• Sports beans
• Carbohydrate powders
• Energy bars

Real Food Options

• Bananas
• Dried figs
• Dates or raisins
• Pretzels
• Bagels
• Vanilla cookies
• Gummy candies
• Small sandwiches
• Chocolate milk after exercise, if tolerated

Practice Before Race Day

Fueling is personal. What works for one athlete may not work for another. Some people tolerate gels easily, while others prefer bananas, chews, sports drinks, or simple real-food snacks.

Use training sessions to test timing, serving size, fluid intake, carbohydrate type, and flavor. The goal is to find a plan that supports energy without causing stomach discomfort.

The Bottom Line

If you are exercising for 1 hour or less, you may not need carbohydrates during the workout. If you are exercising longer than 1 hour, aim for about 30 to 60 grams of carbohydrate per hour. For longer endurance efforts, some athletes may benefit from higher intakes with practice.

Pair your carbohydrate plan with smart hydration, electrolytes when needed, and plenty of trial runs during training. The best fueling strategy is the one that helps you feel steady, strong, and confident from start to finish.

Cheers to finding what works for you, successful training, and strong race days.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References

1. International Society of Sports Nutrition. Position stand: nutrient timing.
2. International Society of Sports Nutrition. Exercise and sports nutrition review update: research and recommendations.
3. American College of Sports Medicine. Exercise and fluid replacement.
4. Jeukendrup AE. Carbohydrate intake during exercise and performance. Nutrition. 2004;20(7-8):669-677.
5. Jentjens RL, Jeukendrup AE. High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. Br J Nutr. 2005;93(4):485-492.