Best Carbs for Endurance Athletes 2026: Complete Fueling Guide
2026 Top Picks
Best Gel Overall: Maurten Gel 100 - View on Amazon
Best Budget Gel: SIS GO Isotonic - View on Amazon
Best Chews: Clif Bloks - View on Amazon
Best Drink Mix: Skratch Labs - View on Amazon
Proper fueling can make or break your race. Modern research shows athletes can absorb up to 90-120g of carbs per hour with the right carb types. This guide covers what to eat, when to eat it, and the best products for every situation.
How Many Carbs Do You Need?
| Duration | Carb Target | Example Products |
|---|---|---|
| <60 min | 0-30g/hour | Water only, maybe a small gel |
| 60-90 min | 30-60g/hour | 1-2 gels or equivalent |
| 90-180 min | 60-90g/hour | Multiple gels + drink mix |
| >180 min (trained gut) | 90-120g/hour | Maurten 320 + gels + real food |
The 2:1 Glucose:Fructose Ratio
To absorb more than 60g/hour, you need multiple transportable carbohydrates. The gut has separate pathways for glucose and fructose:
- • Glucose alone: Max absorption ~60g/hour
- • Glucose + Fructose (2:1 ratio): Up to 90-120g/hour
- • Products using this: Maurten, SIS Beta Fuel, Precision Fuel
- • Train your gut: Practice high-carb fueling in training
Best Energy Gels 2026
Maurten Gel 100
The gel that changed the game. Hydrogel technology encapsulates carbs for easier stomach absorption. Used by marathon world record holders. Neutral taste, no GI distress. Premium price but worth it for racing.
- • Carbs: 25g per gel
- • Carb type: 0.8:1 glucose:fructose ratio
- • Texture: Hydrogel - very smooth
- • Caffeine: Also available with 100mg caffeine (Caf 100)
Science in Sport GO Isotonic Energy Gel
The original isotonic gel - no water required to consume. Light, easy to digest, proven in pro peloton for decades. Great flavors. Excellent value when bought in bulk.
- • Carbs: 22g per gel
- • Carb type: Maltodextrin (fast absorbing)
- • Texture: Thin, isotonic - no water needed
- • Flavors: Lemon, Orange, Apple, Cola, etc.
GU Energy Gel
The OG energy gel. Great flavor variety, widely available, reliable. Thicker consistency than isotonic gels - take with water. Roctane version has more amino acids.
- • Carbs: 21g per gel
- • Carb type: Maltodextrin + Fructose
- • Bonus: Contains amino acids and electrolytes
- • Flavors: 20+ options including caffeine versions
Best Energy Chews 2026
Clif Bloks Energy Chews
Perfect for cycling where you can chew safely. Easy to portion - eat 2-3 bloks at a time. Less gel texture fatigue on long rides. Variety of flavors with and without caffeine.
- • Carbs: 24g per packet (6 bloks)
- • Per blok: 8g carbs
- • Easy to ration: Eat 2-3 bloks every 20-30 min
- • Caffeine options: Black Cherry, Citrus (50mg per pack)
Best Drink Mixes 2026
Maurten Drink Mix 320
80g of carbs per 500ml bottle. The same hydrogel technology as their gels. Allows massive carb intake with minimal GI distress. Used by pro cyclists for mountain stages.
- • Carbs: 80g per serving (in 500ml)
- • Carb type: Glucose:Fructose blend
- • Best for: 3+ hour events, hot conditions
- • Taste: Mild, slightly sweet
Skratch Labs Sport Hydration Mix
Real fruit flavor, no artificial ingredients. Balanced carbs + electrolytes. Easier on stomach than high-sugar drinks. The go-to for athletes who hate fake flavors.
- • Carbs: 20g per serving
- • Sodium: 380mg
- • Real fruit flavors: No artificial colors/flavors
- • Best for: Training, moderate carb needs
Real Food Options
When Real Food Works Better
For long, lower-intensity efforts (Zone 2 training, ultra events), real food provides variety and psychological relief from sweet gels:
- • Rice cakes: ~30g carbs each, easy to digest
- • Banana: ~27g carbs, natural electrolytes
- • Dates: ~18g carbs each, compact energy
- • Fig bars: ~20g carbs, easy to eat
- • PB&J sandwich: ~45g carbs, sustained energy
- • Boiled potatoes: ~25g carbs, savory option
- • Pretzels: ~25g carbs + sodium
- • Maple syrup (flask): Pure sugar, works like gel
Fueling Protocol Examples
Marathon (Sub-3:30)
- • Pre-race: Maurten 320 (80g) 2-3 hours before
- • During: Gel every 25-30 min starting at mile 3
- • Total: 4-5 gels = 100-125g carbs
- • Caffeine: Caffeinated gel at mile 18
Century Ride (100 miles)
- • Bottles: 1 Maurten 320 + 1 Skratch per hour
- • Solid food: Clif Bloks, rice cakes, real food at stops
- • Target: 80-100g carbs/hour
- • Total: ~500-600g carbs over 5-6 hours
Key Takeaways
- 1. Train your gut: Practice race nutrition in training
- 2. Start early: Begin fueling before you feel depleted
- 3. Set a timer: Eat every 20-30 minutes - don't wait for hunger
- 4. Multiple sources: Use glucose + fructose for >60g/hour
- 5. Don't try anything new on race day