Research
Energy balance
Carbohydrate intake of 30-90 g/hour during exercise fuels prolonged activity and delays fatigue by maintaining blood glucose and muscle glycogen levels.
For rides longer than an hour, consume 30-90g of carbohydrates per hour. Use a mix of glucose and fructose for better absorption. Practice your nutrition strategy in training to avoid stomach issues.
StrongSupportsVERY_HIGH confidence
30 to 90 g/hour during exercise, depending on duration/intensity
Why this rating
Strong evidence supports its use for all endurance activities.
Source
A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance
Andrew Rowland et al. · Journal of the International Society of Sports Nutrition · 2026
DOI 10.1080/15502783.2026.2630487
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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