Macro partitioning

For prolonged endurance exercise (2-3 hours), ingesting 60 g/h of a single carbohydrate source (like glucose or maltodextrin) is the recommended maximum for oxidation, as intestinal transporters (SGLT1) become saturated.

For races lasting 2 to 3 hours, aim to consume 60 grams of carbohydrates per hour using a single source like glucose or maltodextrin. This is the maximum amount your gut can typically absorb and use for energy without causing stomach upset.