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Fitness Medium #fueling#carbs#glucose-fructose

In-Race Fueling Strategy

60-90g/h carbs for events over 2 hours - mixed glucose+fructose unlocks higher intake.

A free, animated in-race fueling strategy you can read here or embed on any website, from Scrollchart.

In-Race Fueling Strategy

In-Race Fueling StrategyMixed glucose+fructose unlocks 90-120 g/h vs the 60 g/h ceiling of glucose alone

Bar chart of carbs absorbed per hour for glucose only (~60g cap), glucose+fructose mix (90-120g cap). Performance gain bars alongside.

Good for

  • Endurance coaching articles explaining the glucose+fructose transporter model to marathon and Ironman athletes
  • Sports nutrition content comparing product labels (maltodextrin-only vs sucrose/fructose blends) for race-day fueling
  • Performance pieces on gut training protocols that push absorption capacity beyond the standard 60 g/h ceiling

Source & accuracy

This in-race fueling strategy is an editorial illustration built to represent the concept accurately. Where it shows figures, they are typical or representative values chosen to make the relationship clear, not a single underlying dataset. The diagram and its explainer are reviewed and maintained centrally, and updated over time as understanding improves.

How much carbohydrate long events demand

For continuous events lasting longer than about two hours, sports nutrition guidance commonly points to carbohydrate intake in the range of roughly 60 to 90 grams per hour to sustain blood glucose and spare limited glycogen stores. The upper end of that range generally requires a mix of glucose and fructose rather than glucose alone.

The reason is absorption: glucose and fructose use partly separate intestinal transport pathways, so combining them allows the gut to absorb more total carbohydrate per hour than a single-source drink would permit.

Why tolerance and practice set the real ceiling

Hitting high intake rates is limited less by available product than by gastrointestinal tolerance, so athletes practice race fueling in training to adapt the gut and avoid distress on event day. Hydration and electrolyte needs are managed alongside carbohydrate, and overdrinking plain water carries its own risk of low blood sodium.

Individual needs vary with body size, intensity, and the sport. This is general educational information about endurance fueling, not personalized nutrition or medical advice.

Embed this diagram

Add this animated in-race fueling strategy to your own site. Copy one line of HTML, or use the embed builder for theme and sizing options.

Reference

What this is
A free, embeddable, animated in-race fueling strategy for any website.
Who uses it
Fitness blogs, Sports blogs, Nutrition blogs.
How to embed
Copy one line of HTML. No signup. No watermark. Works in WordPress, Webflow, Ghost, Substack, plain HTML.
File size
iframe embed, ~80 KB gzipped (loads on demand, does not block your page paint).
License
Free forever. Editorial explainer text included; updated centrally over time.
URL
scrollchart.com/diagram/fueling-strategy

Embed format options

Copy the universal HTML snippet, the WordPress shortcode, or an iframe fallback - see the WordPress plugin page for details. Any format keeps the same Core Web Vitals profile and the same explainer text.

Embed snippet 
<div data-scrollchart="fueling-strategy" data-scrollchart-v="1"></div>
<script src="https://scrollchart.com/embed.js" async></script>

By embedding, you acknowledge the diagram and explainer text are served from scrollchart.com and may be updated from time to time to reflect new research or to link to relevant sources within the explainer.

Frequently asked questions

Where can I get a free animated "In-Race Fueling Strategy" for my website?
Scrollchart provides "In-Race Fueling Strategy" as a free, embeddable animated diagram you can add to any website with one line of HTML. No signup is required and there is no watermark. The diagram and its explainer text are served from scrollchart.com, so the embed stays current without any maintenance on your end.
How do I embed a in-race fueling strategy diagram in a health or wellness blog?
Copy the HTML snippet from the Scrollchart diagram page and paste it into any post or page in your CMS. It works in WordPress, Webflow, Ghost, Substack, and plain HTML without any plugin or account. The diagram renders as animated SVG directly in your page, so search engines can index the accompanying explainer text.
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