Hi,
There's one question we get more than almost any other: How many carbs should I be taking per hour?
Here's Your Carb Guide:
Under 60 min: You can try taking half a gel 15 minutes before you start your workout and then at 45 minutes if you are going pretty hard.
60-90 min: Take a gel 15 minutes before you start your workout, and then aim for 45-60g every 30 to 45 minutes.
90 min-2.5 hrs: Take a gel 15 minutes before you start your workout, 60-90g every 30 to 45 minutes.
2.5-4 hrs: 90-110g per hour. Your gut has to be trained for this, so build up to this amount of carbs. Take a gel 15 minutes before you start your workout, then ideally every 25 to 30 minutes.
4+ hrs: This should be a combination of high-carb drink mixes, high-carb gels, and chews to keep you fueled through this long type of effort. As a reference, David Roche (Winner of the Leadville Trail 100 Run) took on 150g per hour for the first 10 hours of the race.
Takeaway: The more carbs you can take on, the better your performance and recovery will be. Train your gut the same way you train for anything: build up and test for what works best for you.
A Fueling Plan Example:
For the 60-90g/hr range:
Maurten Gel 100: 25g carbs, hydrogel formula, almost zero GI distress
Cadence Core 24 Gel: 24g carbs, neutral flavor plus a complete electrolyte profile
Enervit C2:1PRO: 40g carbs, mango flavor just hits differently - used and trusted by top pro athletes.
For the 90-120g/hr range:
Hyperlyte Liquid Performance: 2 scoops gives you 100g of carbs per serving
SANTAMADRE Unusual Gel #####: 60g carbs per gel, built for high-volume fueling
Precision Fuel PF 90 Gel: 90g carbs in one packet. One and done.
Not sure where to start: Try the Top Gels of 2026, a mix of some of our top sellers to discover your next favorite.
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