Strong evidence · Performance
Carbohydrate powder
also: Maltodextrin, cluster dextrin
Endurance effort lasting longer than roughly an hour
Strong evidence
Multiple good studies and reviews point the same way.
Carbohydrates during exercise improve performance in longer endurance efforts. Below 30 minutes it is not needed. For 1 to 2 hours, about 30 g per hour is probably enough; with longer duration it rises to 60 g per hour, and beyond 2.5 hours up to 90 g per hour (Jeukendrup, 2014).
- Dosage
- 30–60 g per hour; after 2.5 hours up to 90 g per hour
- Timing
- During long training sessions or races
- Approx. price
- €8–20 per month
Watch out
Above 60 g per hour, take a mix of different sugars, such as glucose and fructose, because your gut absorbs them through different routes. Practise your intake during training: your stomach has to get used to it.
Frequently asked questions about supplements
How much Carbohydrate powder per day?
30–60 g per hour; after 2.5 hours up to 90 g per hour
When should you take Carbohydrate powder?
During long training sessions or races
Does Carbohydrate powder really work?
Strong evidence. Multiple good studies and reviews point the same way.
What does Carbohydrate powder cost?
€8–20 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Jeukendrup A (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med 44(Suppl 1):S25-S33. (review)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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