Decoding Pro Cyclists' 120g-Per-Hour Carb Strategy: The Latest Sports Nutrition Science

The Revolution from 60g to 120g

Ten years ago, sports nutrition textbooks recommended consuming 30-60g of carbohydrates per hour during endurance exercise. But in recent years, professional cycling teams have pushed this number to 90-120g/hr—nearly double the old recommendation.

Why Can You Eat This Much?

The Discovery of Multiple Transporters

The traditional view held that the gut could only absorb about 60g of glucose per hour (via the SGLT1 transporter). However, research found that if fructose (via the GLUT5 transporter) is used simultaneously, total absorption can be significantly increased.

Optimal ratio: Glucose:Fructose = 1:0.8 to 2:1

This is why modern sports drinks and energy gels use “multiple carbohydrate” formulas (Maltodextrin + Fructose).

Gut Training

Just as muscles need training, the gut can also be “trained” to handle more carbohydrates. Research shows that 2-4 weeks of gut training can:

1. Increase carbohydrate absorption rates
2. Reduce gastrointestinal discomfort
3. Improve carbohydrate utilization during races

Scientific Evidence

Impact on Performance

2025 research shows:

• Consuming 90g vs 60g of carbohydrates per hour resulted in approximately 2-4% faster times in a 3-hour time trial
• For exercise lasting over 2.5 hours, the advantage of high carbohydrate intake is even more pronounced
• The effect is most significant during high-intensity exercise (>75% VO2max)

Practical Fueling Strategies

3 Hours Before the Race

• Consume 200-300g of carbohydrates
• Low-fiber foods such as white rice, bread, and pancakes
• Avoid high-fat and high-fiber foods

During the Race (Per Hour)

Within 30 Minutes After the Race

• Consume 1-1.5g/kg body weight of carbohydrates
• Pair with 0.3g/kg body weight of protein
• For example: 500ml chocolate milk + a rice ball

Application Advice for Amateur Riders

Progress Gradually

1. Weeks 1-2: Practice 40-50g per hour
2. Weeks 3-4: Increase to 60-70g per hour
3. Weeks 5-6: Try 80-90g per hour
4. Practice during training; never try new strategies on race day

Gut Training Methods

• Practice fueling on every long ride
• Start with low doses and gradually increase
• Keep track of which foods cause discomfort
• Find the fueling combination that works for you

The Boost of Caffeine

Caffeine is the legal sports supplement with the most scientific evidence supporting it:

• Recommended dosage: 3-6 mg/kg body weight
• Best timing: 60 minutes before exercise
• Effects: Reduces perceived fatigue, improves focus
• Note: Long-term use creates tolerance; consider reducing intake for a week before racing

The Additional Benefits of Beetroot Juice

Research confirms that the nitrates in beetroot juice can:

• Improve blood flow and oxygen delivery
• Enhance performance by 1-3% during high-intensity exercise
• Recommendation: Drink 70ml of concentrated beetroot juice 60-90 minutes before exercise

Related Reading

• A Practical Guide to Consuming 120g of Carbohydrates Per Hour While Riding
• Pro Riders’ High-Carbohydrate Strategy: Gut Training and Glucose-Fructose Ratios at 120 g/hr
• The High-Fueling Era of 90–120g of Carbs Per Hour: Dual Glucose-Fructose Pathways, Gut Training, and Who Really Needs It
• Fueling Strategies for Long Rides: How Many Carbohydrates Should You Eat Per Hour?