---
title: How to Fuel in Endurance Sports
created: 2024-11-18T09:16:50
modified: 2025-12-10T16:12:20
---

Put [maltodextrin (glucose) powder](maltodextrin.md) in a long effervescent tablet tube

Per hour: 0.5L isotonic energy drink (30g carbs), 1 gel (25g carbs) and 1 portion of solid food (small energy bar or homemade rice cake) (10-20g carbs) - for a total of ~70g carbs. This pretty much replenishes carbs burned for an endurance-pace ride.

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[How to make your own energy bars](how-to-make-your-own-energy-bars.md)

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[How to make your own energy gels](how-to-make-your-own-energy-gels.md)