FAQ
Frequently asked questions about fuelling in endurance sport
Short, honest answers based on sports science. During exercise aim for 30 to 90 grams of carbohydrates per hour, in a 2:1 glucose-fructose ratio, and drink continuously for your fluid. Below we explain every part.
How many carbohydrates do you need per hour in endurance sport?
Count on 30 to 60 grams of carbohydrates per hour for efforts of 1 to 2.5 hours, and 60 to 90 grams beyond that (Thomas, Erdman and Burke 2016). Short or easy sessions under an hour usually need no extra carbohydrates. The full explanation with a table per ride length is in how many carbs per hour you need for cycling.
What is the 2:1 glucose-fructose ratio and why does it matter?
The 2:1 ratio combines two parts glucose with one part fructose. Glucose and fructose use separate absorption routes in your gut, so together you absorb up to 90 grams of carbohydrates per hour instead of around 60 grams with glucose alone (King et al. 2019). Eagle bars are 2:1, so ideally pick your sports drink the same way.
Does an energy bar work as well as a gel or sports drink?
Yes. A solid bar, a gel and a sports drink are equivalent carbohydrate sources during exercise, as long as they are low in fat, fibre and protein (Guillochon and Rowlands 2017). The form does not decide your performance. At high intensity or when running, a gel or drink is easier to take in than solid food.
Does everyday food such as a banana perform worse than sports nutrition?
No, not fundamentally. Everyday food delivers the same performance as sports nutrition, as long as it is low in fat, fibre and protein (Naderi et al. 2023). The difference is convenience and gut comfort: sports nutrition gives a precise dose and fewer gut problems. A banana or dates work fine in the easy moments.
How much should you drink during exercise?
Drink 500 to 800 ml per hour continuously in regular sips, and more in the heat. Drinking is separate from your carbohydrates: even when you take a gel or a bar, you drink separately for your fluid. Individual sweat loss varies a lot, so this is a guideline, not an exact rule.
How much sodium or salt do you need per hour?
Count on 300 to 700 mg of sodium per hour for efforts longer than 90 minutes or in the heat (Veniamakis et al. 2022). Heavy sweaters and hot conditions sit at the top of that range. Sodium needs differ a lot per person, so work with a range rather than a falsely precise number.
When and how much caffeine do you take during a race?
For endurance sport caffeine works at a dose of 3 to 6 mg per kg of body weight, taken in the last third of your effort or around 45 to 60 minutes before your decisive moment (ISSN 2021). One Eagle BOOST is 50 mg.
Contains caffeine. Not recommended for children, pregnant women and caffeine-sensitive people.
What is carb loading and when do you do it?
Carb loading means filling your glycogen stores to the maximum before a long race. In the 1 to 2 days beforehand eat 8 to 10 grams of carbohydrates per kg of body weight per day, with less fat and fibre and eased-off training (Burke and the ACSM line). This makes sense from races of roughly 90 minutes or longer.
What do you eat after a long effort to recover?
In the first hours top up with roughly 1.0 to 1.2 grams of carbohydrates per kg per hour, together with 20 to 40 grams of protein, plus fluid and salt. Everyday food does the job: quark with fruit, rice with chicken or tofu, eggs, or a glass of chocolate milk. The form does not matter, consistency does.
Why does Eagle never advise more than 90 grams of carbohydrates per hour?
Above 90 g/h your gut transporters do not absorb the sugar any faster, so extra carbohydrates give no proven performance gain and raise the risk of gut trouble (King et al. 2019). The market pushes towards 120 g/h, but Eagle deliberately sticks to the scientifically safe and effective upper limit.
Do you need to test your fuel plan in advance?
Yes, always. Test your nutrition strategy in training, never for the first time on race day. Your gut is trainable: the more often you practise taking carbohydrates during exercise, the more you tolerate. That is how you avoid gut problems at the moment that counts.
What makes an Eagle fruit performance bar different from a regular energy bar?
An Eagle bar is a soft, chewable fruit bar with 20 grams of carbohydrates in a 2:1 ratio per 25 grams, flavoured at culinary level. It is 50% fruit, vegan, gluten-free and contains nothing artificial. No gel, no hard brick, just clean fuel during exercise.
EAGLE NUTRITION · #FUELYOURFLIGHT · fruitenergierepen.be