What are the guidelines for carbohydrate intake during endurance events lasting more than 90 minutes?

During endurance events that last more than 90 minutes, it is essential for athletes to consume an adequate amount of carbohydrates to maintain performance and prevent fatigue. The guideline of consuming 30-60 grams of carbohydrates per hour is based on research indicating that this range can help to optimize endurance performance by replenishing glycogen stores and providing a readily available source of energy.

Carbohydrates are the body's preferred fuel source during prolonged exercise, and consumption within this range allows athletes to sustain their energy levels, support prolonged physical activity, and improve overall performance outcomes. It also helps to prevent the depletion of glycogen stores, which can lead to decreased performance and fatigue.

In contrast, lower carbohydrate intake (such as 10-20 grams per hour) is insufficient for maintaining energy levels during extended activity, while not consuming carbohydrates at all can result in rapid fatigue and a significant decline in performance. Suggesting an unlimited amount of carbohydrates is impractical, as excessive intake can lead to gastrointestinal distress and should be moderated to align with the body's actual energy requirements during endurance events.