School · Food and hydration · 50 s .
Carbohydrate during the race
How much per hour, and why mix sugars.
Under about 45 minutes you don't need to eat. From 45 to 75 minutes, small amounts or even rinsing your mouth with a sports drink can help. From 1 to 2.5 hours, aim for 30–60 g per hour; beyond 2.5 hours, up to about 90 g per hour.
The gut absorbs glucose through one transporter that saturates around 60 g per hour. Fructose uses another one, so mixes of about 2 parts glucose to 1 of fructose let you absorb more with less stomach trouble.
The gut can be trained: practise your race-day gels and drinks in long runs, starting low and building up.
Train your gut like you train your legs.
Quick check .
From about 2.5 hours, up to how much carbohydrate per hour?
With glucose–fructose blends and a trained gut.