Energy intake in endurance sports – what, when and how much?

(Updated 21.3.25)

In endurance sports such as cycling, triathlon, and ultrarunning, efficient management of energy stores is crucial for performance and stamina. Properly timed and appropriately dosed energy intake can help avoid "hitting the wall" or "bonking" and maintain consistent performance from start to finish.

How much energy is needed?

The body's primary energy source during prolonged exercise is carbohydrates, stored in muscles and the liver as glycogen. However, during long-duration performances, these stores become depleted, requiring additional energy intake through supplements.

Studies show that the amount of carbohydrates consumed during exercise should be proportionate to the duration:

• Performances under 2 h: 30–60 g of carbohydrates per hour is sufficient to maintain performance.
• 2–3 h performances: 60–90 g of carbohydrates per hour enhances endurance and delays fatigue.
• Over 3 h and ultra-races: 90–120 g of carbohydrates per hour can improve performance if the digestive system can handle it. This needs to be tested in training before the race or event. In such cases, combining several carbohydrate sources (e.g., glucose and fructose) is recommended to optimize absorption.

How should energy be consumed?

Energy intake can be based on a single source or a combination of drinks, gels, and solid energy sources. A good hydration strategy helps manage both fluid balance and carbohydrate intake.

One practical solution is Tailwind Nutrition Endurance Fuel, which provides an optimally absorbed blend of glucose and fructose alongside hydration. The advantage of Tailwind is that it is stomach-friendly and often sufficient as the sole energy source without the need for gels or solid food.

Alternatively or additionally, you can use NOSHT's sports drinks and energy chews, which provide easily absorbed energy in various forms. NOSHT products are also well-suited for situations where different flavors and textures are desired, or when aiming to reduce the carbohydrate concentration in a drink.

Energy intake recommendations for different performance durations

Fluid balance and electrolytes

In addition to energy, it's important to ensure hydration and electrolyte intake. The amount of sweating and weather conditions greatly influence the need, but a good rule of thumb is to consume 4–8 dl of fluid per hour and ensure that the electrolyte balance remains stable.

Tailwind contains an appropriate amount of sodium, potassium, calcium, and magnesium, which helps prevent muscle cramps and electrolyte imbalances during performance.

NOSHT's sports drinks also contain electrolytes and are particularly effective in warm conditions or when a lighter drink is desired, supplementing energy from gels or solid sources.

Summary

Optimal energy intake is individual, but the following basic principles help:

✔ Start energy intake early. Consume energy from the very beginning of long performances – don't wait until you're tired.
✔ Utilize easily absorbed carbohydrates, such as Tailwind or NOSHT's chews and drinks, to maintain steady energy.
✔ Combine different carbohydrate sources, especially for performances over 3 hours.
✔ Remember hydration and electrolytes according to the amount of sweating.
✔ Test your energy strategy in training before competitions. This is extremely important. Don't start a race consuming unfamiliar things for your stomach.

With the right strategy, endurance sports are not only more efficient but also more enjoyable – without running out of energy during performance! Recovery also becomes more effective if sufficient energy is consumed during the performance.

Here is also a blog post about the NUTS Karhunkierros 55 energy plan