Research
Macro partitioning
Consuming 30-60 g of carbohydrate per hour during endurance exercise lasting >70 minutes improves performance and maintains blood glucose.
For workouts longer than 70 minutes, drink a sports drink containing 6-8% carbohydrates. Aim for 30-60 grams of carbs per hour, sipping small amounts every 10-15 minutes.
StrongSupportsHIGH confidence
Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min.
Why this rating
Position stand recommendation based on reviewed literature.
Source
International society of sports nutrition position stand: nutrient timing
Chad M. Kerksick et al. · Journal of the International Society of Sports Nutrition · 2017
DOI 10.1186/s12970-017-0189-4
narrative_reviewCited 590×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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