What is the typical hourly carbohydrate intake during endurance events, and what does it depend on?

• A. Always 0 g/hour.
• B. Typical intake is 30–90 g/hour depending on tolerance.
• C. Always 120 g/hour.
• D. Depends on body weight only.

Answer: (B)

During endurance exercise, carbohydrates are a key energy source, helping to maintain blood glucose and spare muscle glycogen. The typical hourly intake isn’t a fixed number; it ranges roughly from 30 to 90 g per hour. The exact amount you can and should take depends on tolerance and GI comfort. If you can tolerate it, using a mix of carbohydrate types (like glucose-based sources together with fructose) can increase how much you can absorb and oxidize, nudging the intake toward the higher end. Exercise intensity and duration influence how much carbohydrate you burn, and individual factors such as gastric emptying and digestion also limit what you can realistically consume without causing GI distress. So the best answer reflects a practical range that depends on tolerance, rather than a single fixed amount or a rule based only on body weight.