Research
Energy balance
Ultra-endurance athletes should consume 30 to 70 g of liquid carbohydrates per hour during exercise to maintain blood glucose oxidation and delay fatigue.
During long events (>6 hours), drink 30-70 grams of carbohydrates per hour. Use liquid forms (sports drinks) rather than solids to avoid stomach issues. This helps keep your blood sugar stable and delays fatigue.
ModerateSupportsMEDIUM confidence
Research has shown that liquid ingestion of 30 to 70 g of carbohydrate per hour or 0.2 to 0.6 g/kg body weight/h can maintain blood glucose oxidation and delay fatigue.
Why this rating
Cites research but is a review article summarizing guidelines.
Source
Training Principles and Issues for Ultra-endurance Athletes
Calvin Zaryski et al. · Current Sports Medicine Reports · 2005
DOI 10.1097/01.csmr.0000306201.49315.73
narrative_reviewCited 224×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Periodization of training into macro-, meso-, and microcycles is essential for ultra-endurance athletes to achieve competition readiness and avoid overtraining syndrome.Moderate
- Conservative fluid intake strategies are recommended for ultra-endurance events in moderate conditions to avoid hyponatremia, while oral sodium supplementation assists in maintaining hydration balance.Moderate
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