Carbs Per Hour for Running: The Simple Guide (30 vs 60 vs 90g)
The most searched question in endurance nutrition is also the most misunderstood: how many carbs per hour should you take? Here’s the simple answer — plus a beginner-friendly schedule you can actually follow.
Quick Answer
Most runners perform better when they stop guessing and follow a simple carbs-per-hour target with a repeatable schedule. The right target depends on duration, intensity, and what your gut can tolerate.
On mile 10, everything feels fine. On mile 12, you start bargaining with the universe.
That’s not a grit issue. That’s a glycogen issue. And it’s why “carbs per hour” is the #1 question runners ask.
Let’s make it simple and practical — not perfect and theoretical.
Quick Cheat Sheet: Carbs Per Hour for Running
| Feature | During-workout carbs? | Carbs per hour (typical) | Simple schedule |
|---|---|---|---|
| <75 minutes | Optional | 0–30 g/h | If needed: small dose around mid-run |
| 75–120 minutes | Recommended | 30–60 g/h | Every ~20 minutes: small carb dose |
| 2+ hours | Strongly recommended | 60–90 g/h (as tolerated) | Every ~15–20 minutes: smaller, consistent doses |
MAVR uses your upcoming workouts to decide when during-workout fueling matters most (long sessions typically start around the 75-minute mark), then gives you a target and a schedule you can execute.
Why 30 vs 60 vs 90g/h Feels So Different
Think of carbs per hour like training paces: there isn’t one “correct” number for every runner. The right target is the one you can absorb and repeat without GI chaos.
- 30 g/h: often the easiest starting point (especially for sensitive stomachs).
- 60 g/h: a strong sweet spot for many long runs and marathons.
- 90 g/h: can work well for longer efforts, but usually requires practice (gut training).
The Schedule Matters More Than the Number
Most runners fail fueling because they start too late. When you feel the crash, you’re already behind.
- Start after the run settles (often ~20 minutes for running).
- Repeat a simple interval (often ~20 minutes).
- Take smaller doses more often, rather than a giant dose all at once.
Gel Math (Without Overthinking It)
Instead of memorizing grams, remember this: most fueling products come in repeatable servings. The goal is to stack those servings so your hourly total matches your target.
If you also drink carbs (sports drink, mix), that counts too — and often makes higher targets easier.
Frequently Asked Questions (FAQ)
Is carbs per hour the same for easy runs and hard runs?
Not always. Intensity changes both your need and what your gut can tolerate. Many runners do better with smaller, more frequent doses during harder sessions.
Do I need carbs for a 60-minute run?
Often no — unless it’s hard, you’re underfueled, or you consistently fade late. A small dose can still help some athletes.
How do I increase carbs per hour without stomach issues?
Build gradually. Start lower, keep doses smaller, and practice weekly. Gut tolerance improves with consistent training.
Should I take carbs if I’m trying to lose weight?
Fueling the workout can improve training quality and reduce post-run overeating. Many athletes lose weight more easily when training is consistent and recoveries are better.