Since your body can only store enough carbohydrate for up to 90-120 minutes you will need to consume up to 60-90g of carbohydrate per hour during prolonged exercise (over 90 minutes) to keep energy flowing to your muscles.*
Whether you’re recommended to take on 60g or 90g, there’s a common denominator and one that helps you work out how much fueling you’ll need to take each time.
If the course conditions, chosen sport and your profile dictate that you need around 90g per hour (endur8 will calculate your need and alert you when to take on fuel) then 30g every 20 minutes will do the trick. If 60g is suggested, then that 30g amount comes in handy once again. So what does this magical 30g of carbs really look like? Take a look at these common, and not so common, race foods used by cyclists and runners to help you:
* Endurance exercise > 90 minutes: Aim to take on 60-90 grams of carbohydrate per hour from multiple carbohydrate sources. Aim to consume carbohydrate every 20 minutes
(2016 American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.Medicine and Science in Sports and Exercise.)