Intra-Run Fueling: 30-90g Carbs Per Hour for Runners
HEALTH & NUTRITION
Intra-Run Fueling: Why You Need 30-90g of Carbs Per Hour
Fueling during long runs isn’t just about preventing bonking—it’s about optimizing performance, maintaining energy, and recovering faster. The key? Taking in 30-90g of carbohydrates per hour from easily digestible sources.
Whether you use manufactured sports products or regular food, the most important thing is that you’re hitting your carb target. Let’s break down the options and their pros and cons so you can find what works best for you.
How Many Carbs Do You Need?
The ideal range for intra-run fueling is:
✅ 30g/hour to 90g/hour → Your “sweet spot” is something you can find by practicing during long runs! If you’re new to fueling I recommend starting with around 30-45 grams per hour, and if you’re more advanced, then see if you can train your gut to tolerate closer to 75 grams per hour.
These carbs should come from simple, fast-digesting sources like glucose and fructose, which your body can quickly absorb and use for energy.
Manufactured Sports Products: Pros & Cons
Many runners turn to sports gels, chews, and drinks because they’re designed for endurance fueling.
✅ Advantages of Sports Products
✔️ Higher carb content in smaller volume – You get more fuel with less chewing/swallowing.
✔️ Balanced glucose-to-fructose ratio – Some products use a 1:0.8 ratio, which may improve carb absorption.
✔️ Electrolyte support – Some products contain sodium, potassium, and magnesium for electrolyte optimization.
❌ Downsides of Sports Products
Can be expensive over time.
Some runners experience GI distress from focusing solely on liquid-y based gels
Taste fatigue—eating the same gels for hours can get old fast.
Regular Food as Fuel: Pros & Cons
You don’t have to buy expensive sports nutrition products. Many runners successfully fuel with “regular” foods like candy, dried fruit, or fruit snacks.
✅ Advantages of Regular Food
✔️ More affordable than sports products.
✔️ Greater variety to reduce likelihood of taste fatigue.
✔️ Easy to find at any grocery store (no need for specialty orders).
❌ Downsides of Regular Food
More chewing required – Can be harder to eat at faster paces.
Higher volume needed – Sports products pack more carbs into smaller servings.
May lack electrolytes – You may need to supplement with electrolyte drinks.
Best Intra-Run Fueling Options
There really isn’t a “best” choice, just a choice that works best for you! Whether you prefer sports products or regular food, here are some fueling ideas to hit your 30-90g/hr target:
Sports Nutrition Options
Gels (20-45g carbs per gel)
Chews (4-6 chews generally contain around 25g carbs)
Sports drinks (30-50g carbs per serving)
Regular Food Options
Gummy bears (~30g carbs per handful)
Fruit snacks (~20-25g per pack)
Dried fruit (~30g per handful)
Honey packets (~15-20g per packet)
The Bottom Line
It doesn’t matter what you use to fuel—only that you’re getting enough digestible carbs per hour. Sports products are convenient, concentrated, and scientifically formulated, but regular food is budget-friendly and offers variety.
Experiment with different options in training, find what works best for your stomach, and fuel your runs like an athlete!