Carbs For Long Runs

Here's some guidelines for how many CARBS you should be eating during your long runs.

*30-60 grams per hour of sustained endurance event (after the first 60 minutes)

*60 grams per hour is upper tolerable limit for most athletes

*Mix carb sources: glucose + fructose to maximize utilization and tolerance

*Ideas:
8 oz. sport drink = 13-17 g
1 sports gel = 25-30 g
1/2 sports bar = 15-25 g
1 oz fruit snacks = 22-25 g
10 gummy bears = 22 g
1 TBS honey = 17 g
1/2 banana = 12 g
4 oz fruit juice = 15 g