CSSD Practice Exam 2025 – Complete Study Resource

For activities lasting longer than 2.5 hours, a carbohydrate intake of 90 grams per hour is advised. This recommendation is grounded in sports nutrition research indicating that during prolonged endurance activities, the body can utilize approximately 60 to 90 grams of carbohydrate per hour to maintain glycogen stores and improve performance.

When the duration of the activity exceeds 2.5 hours, the demand for carbohydrates increases as the body depletes its glycogen stores more significantly. Consuming around 90 grams of carbohydrate per hour can help sustain energy levels, enhance endurance, and delay fatigue. This intake supports better athletic performance by providing a readily available source of glucose, which is critical for maintaining blood sugar levels and preventing the onset of fatigue during endurance events.

Lower carbohydrate intakes, such as 30 or 60 grams per hour, may not sufficiently support the energy needs of prolonged activities, potentially resulting in decreased performance. The highest recommendation, 120 grams per hour, is generally considered excessive for most individuals and is often not necessary or practical for the majority of endurance athletes. Thus, 90 grams per hour strikes a balance that is effective for many endurance situations.