Endurance Snacks: What to Eat During Activities Over an Hour

If your workout lasts longer than an hour, water alone usually isn’t enough.

Whether you’re training for a half-marathon, heading out for a long bike ride, or planning a full-day hike, your body needs carbohydrates during prolonged activity. Not because you lack willpower. Not because you didn’t “eat clean.” But because your muscles run primarily on stored glycogen, and those stores are limited.

Let’s break down how much you need and what that actually looks like.

How Many Carbs Do You Need During Endurance Activity?

The exact amount depends on:

• Intensity

• Duration

• Individual tolerance

• Gut training (yes, your gut adapts!)

For endurance activities lasting longer than 60 minutes, research supports:

• 30–60 grams of carbohydrate per hour for moderate-duration activity

• Up to 60–90 grams per hour for longer or higher-intensity efforts (especially over 2.5–3 hours)

Carbohydrate intake during prolonged endurance activity has been shown to improve performance, maintain blood glucose, and reduce perceived exertion compared to lower carbohydrate availability (King et al., 2020). Research continues to support consuming 30–60 grams of carbohydrate per hour during endurance exercise, with higher intakes (up to 90g/hour) beneficial for longer or higher-intensity efforts when tolerated (Burke et al., 2021; Kerksick et al., 2022).

The goal isn’t to hit an exact gram number every time. It’s to consistently fuel in a way that supports your energy, performance, and recovery. A registered dietitian can help you determine a specific carbohydrate range that may work for you.

You do not need to “earn” carbs during exercise. You’re using them.

What Does 30–60g of Carbohydrate Per Hour Actually Look Like?

Here are examples of roughly 30–60g carb options. You can mix and match depending on preference.

Around 30g Carbohydrate

• 1 medium banana 

• 1 standard sports drink (16–20 oz) 

• 1 energy gel (may need 1–2 depending on brand)

• 1 large fig bar

• 1 slice white bread with jam 

• 2 tablespoons honey 

• ½–¾ cup dried mango

• 1 single-serve bag baked chips

• 1 rice crispy treat

• 1 cup cereal

Around 45–60g Carbohydrate

• Banana + sports drink

• 2 fig bars

• 1 bagel (small/medium)

• 1 cup applesauce + pretzels

• 1 large energy bar

• 2 gels spaced 30 minutes apart

• Dried fruit + pretzels

• 1 pop tart 

There is no single “best” option. The best choice is:

• Easy to tolerate

• Convenient to carry

• Something you’ll actually eat consistently

Fueling for Long Day Hikes

Long hikes are endurance events, even if we don’t always label them that way.

Unlike races, hikes often involve:

• Slower pacing

• Elevation gain

• Variable intensity

• Limited access to food once you’re out there

For hikes lasting 3–8+ hours, aim for:

• Depending on intensity - 30–60g carbohydrate per hour, sometimes needing up to 90g

• Some sodium (especially in warm weather)

• Fluids regularly

• Protein and fat in smaller amounts for satiety on longer outings

Easy-Carry Hike Snack Ideas

Quick Carb-Focused Options 

• Dried fruit (¼–½ cup = 25–40g)

• Honey packets

• Fruit snacks

• Granola bars

• Fig bars

• Applesauce squeeze pouches

• Trail mix with higher dried fruit ratio

Options including protein/fat

• PB&J sandwich 

• Bagel with nut butter

• Tortilla wrap with peanut butter and banana

• Pretzels + cheese stick

• Crackers + hummus

• Rice balls with soy sauce

On very long hikes, appetite can drop. Smaller, more frequent bites often work better than waiting until you’re starving.

What Happens If You Don’t Fuel?

Underfueling during longer sessions can lead to:

• Early fatigue

• Increased perceived effort

• Headaches

• Dizziness

• GI distress

• Post-activity overeating or feeling shaky

• Poor recovery the next day

Consistently skipping intra-workout fuel can also contribute to low energy availability over time, especially if long sessions are frequent.

Fueling during activity isn’t just about performance — it also supports recovery and overall energy balance.

A Simple Starting Framework

For endurance activities over an hour:

1. Eat something before you start.

2. Begin fueling within the first 30–60 minutes and continue throughout the activity with the carbohydrate amount that you and your dietitian have determined. 

3. Adjust upward for longer or harder sessions.

4. Practice fueling during training — not just on race day.

Your gut adapts. If 60g/hour feels like too much at first, you can build tolerance gradually.

Key Takeaway

You don’t need a perfect fueling plan. You need a consistent one.

Endurance nutrition during activity is less about eating “clean” and more about giving your muscles what they’re actively using. When fueling becomes routine instead of optional, performance, recovery, and overall energy tend to improve.

Citations

Burke, L. M., Whitfield, J., Heikura, I. A., Ross, M. L. R., Tee, N., & Forbes, S. F. (2021). Contemporary nutrition strategies to optimize performance in distance athletes and race walkers. Nutrients, 13(2), 548. https://doi.org/10.3390/nu13020548

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., & Antonio, J. (2022). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 19(1), 257–295. https://doi.org/10.1186/s12970-022-00483-7

King, A. J., O’Hara, J. P., Arjomandkhah, N. C., & Jones, A. M. (2020). The effect of carbohydrate ingestion during endurance exercise on performance: A systematic review and meta-analysis. Sports Medicine, 50(5), 885–902. https://doi.org/10.1007/s40279-019-01242-4

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Written by Kaitlyn Schlangen, MS, RD
Kaitlyn specializes in: Eating disorders, disordered eating patterns, gastrointestinal (GI) disorders and diseases. She is dedicated to supporting individuals across all spectrums of these challenges.