In general, the recommendations for fueling during exercise are:
- If you are exercising for less than 45 minutes, no need for fuel during exercise. (As always, enjoy a pre-exercise snack.)
- For 1 to 2 hours of exercise, target about 30 grams of carbs/hour (120 calories).
- For 2 to 3 hours of exercise, target about 60 grams of carbs/hr (240 calories).
- For more than 2.5 hours of exercise, target about 90 grams of mixed carbs (i.e. 360 calories of sports drink, candy, dried fruit or pretzels).