CSSD Practice Exam 2026 – Complete Study Resource

For endurance exercises lasting between 2-3 hours, the recommended carbohydrate intake is around 60 grams per hour. This amount is significant because carbohydrates serve as the primary fuel source for prolonged physical activity. Consuming this level of carbohydrates helps maintain blood glucose levels, supports glycogen stores, and aids in optimal performance and recovery during lengthy endurance events.

Research indicates that for activities of this duration and intensity, consuming approximately 30-60 grams of carbohydrates per hour helps to maximize performance. At the 60 gram per hour guideline, athletes can effectively replenish energy without risking gastrointestinal discomfort, which can occur with higher intakes.

In longer endurance activities, specifically those exceeding 2 hours, some athletes may benefit from increasing intake up to 90 grams per hour as they adapt to higher carbohydrate utilization. However, for many individuals, 60 grams per hour strikes a balance between performance enhancement and regular digestion capabilities, making this the widely accepted and suggested amount for endurance exercise of this specific duration.