Fuelling made easy: Calculate your carbs for Endurance Training

Fuelling made easy: Calculate your carbs for Endurance Training

How Do I Figure Out How Much Fuel I Need for My Training or Race?


If you’ve ever bonked mid-run or felt like your legs turned to cement halfway through a ride, chances are you were under-fueled. The question most of us ask is: How much fuel do I actually need? And the answer? It depends—but there are great guidelines to get you started.

*It's important for me to add here that this is information I have created from my own experiences and is not to be taken as advice. I am not a dietician, sport scientist or nutritionist of any kind. If you would like to pursue a fuelling routine, please consult a professional for one that suits you.

 

Why Fuelling Matters

When you exercise, your body relies heavily on glycogen—your stored carbohydrate energy. The longer or harder you go, the faster those stores deplete. If you don’t top them up, your energy flatlines.

The good news? With a bit of planning and testing, you can figure out what your body needs to stay strong and sharp through training and race day.

 

General Guidelines (Start Here)

According to Sports Dietitians Australia and the Australian Sports Commission’s Performance Nutrition HQ, endurance athletes should aim for:

  • 30–60g of carbohydrate per hour for sessions 1–2.5 hours long

  • 60–90g of carbohydrate per hour for longer or more intense sessions

These numbers aren’t random—they’re based on how much carbohydrate your gut can absorb and your muscles can use efficiently.

 

So What Does That Actually Look Like?

Here’s how to hit 60g carbs/hour:

  • 1 banana (~25g)
  • 1 gel eg.Gu, Fixx, Pure, Maurten (~20-30g)

  • 2 medjool dates (~30g)

  • Carb chews eg. Cliff, Precision Fuel & Hydration (~30g)

  • Small wrap with jam (~20–30g)

  • 1 hydration fuel mix eg Skratch, Tailwind (~50g)

Mix and match to suit your taste and tolerance—and remember, it’s not just about calories, but carbs specifically.

 

The Gut Training Factor

If you’re not used to eating during workouts, your gut might rebel at first. That’s normal! Like your muscles, your digestive system can be trained.

Start small, test different foods, and work up gradually to your target carb range. The PNHQ site provides great resources on adapting your plan over time (PNHQ).


Why Customisation is Key

Everyone is different. Your fuel needs depend on:

  • Your body composition

  • The session intensity and duration

  • Training environment and sweat rate

  • Personal digestion tolerance

Apps and online calculators (like those from Precision Fuel and Hydration or TrainerRoad) can help, but nothing beats trial and error in training.


 

Enter Snacket

When you’re dialing in your fueling strategy, you don’t want to be limited to gels or bars that don’t sit right. With Snacket, you can pack exactly what you need, in the exact portions your body prefers. Whether it’s soft rice balls, fruit, lollies, or wraps, Snacket makes it easy to carry your custom fuel plan on the go.

If you prefer to carry gels and single use packaged items, Snacket can store your wrappers for you mess free from your expensive kit.

Clip it to your jersey, frame bag, or vest and forget the hassle of ziplock bags. It’s like a bento box made for athletes—tailored to you.

 

Final Tips:

  1. Start testing early in your training block.

  2. Track what you eat and how you feel.

  3. Don’t be afraid to mix real food with commercial products.

  4. Practice fueling every 30–40 minutes during training sessions.

 

 

The Bottom Line

Figuring out how much fuel you need isn’t guesswork—it’s a process. With some trial, tracking, and tools like Snacket, you can take the guesswork

Back to blog