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The Fuelling Debate: Are More Carbs Better?

4 min read

The Fuelling Debate: Are More Carbs Better?

Sports fueling is evolving fast. For years, endurance athletes were told to target 60–90 grams of carbs per hour.

Why 60–90g/Hour Became the Gold Standard The 60–90g/hr recommendation isn't arbitrary—it's grounded in how our body absorbs and uses carbs for energy.

  • Single carb sources (like glucose alone) max out around ~60g/hr.

  • Combining glucose + fructose uses multiple transport pathways.

  • Studies show improved oxidation and performance up to ~90g/hr.

Translation: 60–90g/hr is where the science is strongest and most people can perform well without overwhelming the gut.

Why are athletes trying to consume more? A few reasons:

  • More intense efforts = higher caloric demand.

  • Aggressive pacing means front-loading fuel.

  • Gut training allows greater carb tolerance over time.

  • Better drink mixes and carb blends (like glucose + fructose) help absorption.

Do You Need to Do the Same? Here's the honest answer: more carbs aren't automatically better. Fuelling works only if you can absorb what you consume. Otherwise, you're not fuelling—you're fermenting.

If you want to explore 100g+ per hour, you need to:

  • build capacity gradually,

  • mix carb sources,

  • and test fuelling at race intensity.

For most endurance athletes in SA, 60–90g/hr remains the sweet spot for performance, comfort, and consistency. Going higher is possible—but it's a strategy, not a shortcut.

So now that we've framed the debate, let's answer the practical question you actually came here for: How much carbohydrate do you need during exercise?

How Much Carb Do I Need? When it comes to powering through high-intensity endurance exercise, carbs are your main fuel source. But how much do you really need for optimal performance? Figuring out your hourly carb intake is key to planning your training and race strategy—and many athletes get this wrong. Specifically? Underfuelling. Don't put yourself in that pickle.

Setting Priorities Straight There's a lot of confusion around how many carbs you need, what type, and how much you “should” consume. Ultimately, it comes down to two things:

  1. getting enough.

  2. in a format your gut tolerates.

Quality matters—but quantity matters more.

Why Do We Need Carbs During Intense Exercise? Your body stores carbs as glycogen in your muscles and liver. During hard exercise, you burn through those stores quickly—especially in the first 90–120 minutes.

Think of carbs like petrol in your car:

  • Quality matters.

  • But if the tank is empty, you're not going anywhere.

As glycogen declines, so does performance. Taking in carbs during exercise keeps blood sugar steady, delays fatigue, and supports sustained effort. That's why sport drink mixes, chews, gels, bars, and real foods play such a critical role during longer sessions.

How Much Carbs Do You Need Per Hour? Your ideal intake depends on intensity, duration, and tolerance. Here are general guidelines:

  • 1–2 hours: 30–60g per hour.

  • 2–6 hours: 60–90g per hour.

  • 6+ hours: 60–90g/hour + real-food carb + some fat + protein.

Most amateur athletes underfuel—especially during races and long training days. If these numbers seem high, that might be exactly why your performance isn't matching your effort. Gradually increasing your intake during training builds tolerance and improves endurance.

Understanding Carbs Per HourHere's an important point: Your body size does NOT significantly change carb needs per hour. Why? Because the limiter isn't muscle mass—it's gut absorption. Whether you weigh 50kg or 90kg, the gut's carb transporters operate similarly.

What matters most is:

  • practice.

  • tolerance.

  • the types of carbs you choose.

Let's simplify.

Simple Carbs = Quick Energy These are rapidly absorbed and great for:

  • mid-race boosts.

  • high-intensity work.

  • short efforts.

Think of them as your race car turbo button.

Complex Carbs = Sustained Energy These digest more slowly and support:

  • long duration efforts.

  • steady pacing.

  • glycogen topping.

Why Athletes Need Both to perform at your best, timing and balance matter:

  • Pre-Workout: lean on complex carbs to fill the tank.

  • During Exercise: use simple carbs for quick energy + complex carbs for longer events.

  • Post-Workout: rebuild glycogen with both for recovery.

Are More Carbs Better? Sometimes. But only if you can tolerate them.

Here's the simplest takeaway:

  • new or intermediate athletes: 60–90g/hr is your sweet spot.

  • long-distance / ultra athletes: 100–120g/hr may help—if trained.

  • elite / high-volume: 120–150g/hr requires gut adaptation and caution.

At Skratch Labs, we believe in fuelling smarter—not just fuelling more. The right carb strategy is the one you can consistently absorb, tolerate, and use to support strong pacing through the finish line—not just the biggest number.

If you want help dialling in your fuelling for your next SA event? We're here. 📧 info@skratchlabs.co.za