Direct answer: between 60 and 90 g of carbohydrates per hour is the range backed by the evidence. With a 45 g NOVAFIT gel, that means 1 gel every 30–40 minutes in high-intensity efforts, or 1 gel every 40–50 minutes at moderate or long-distance paces. Start at minute 20–30, before you feel anything.
Why your body runs out of glycogen
Your body stores between 400 and 500 g of glycogen, spread between muscle and liver. At competitive intensities —above 70% of VO₂max— you burn through it at a rate of 60–90 g per hour. Without replenishment, you have fuel for between 60 and 90 minutes. After that, the wall.
The problem isn't just the amount: it's reaction time. By the time you start to feel yourself running empty, you've already been in real deficit for 10 to 15 minutes. Glycogen gives no advance warning. That's why the right strategy is anticipatory, not reactive.
A review published in *Frontiers in Sports and Active Living* (Christ et al., 2024), based on 11 studies of moderate to high quality, found that carbohydrate intake during exercise attenuates the rise in cortisol and reduces adrenaline levels in endurance athletes —which translates into less hormonal stress and better management of prolonged effort. And the reference work by Jeukendrup (2014), in *Sports Medicine*, established that combining different types of carbohydrate —as NOVAFIT does with its 1:0.8 ratio— allows you to absorb more grams per hour than a single source, thanks to the simultaneous use of two intestinal transporters.
Frequency table by duration of effort
| Duration of effort | When to start | Frequency | Notes |
|---|---|---|---|
| Less than 60 min | Not needed | — | Glycogen stores are sufficient |
| 60–90 min | Minute 30–40 | 1 gel total | Only if the pace is high |
| 90 min – 3 h | Minute 20–30 | 1 gel every 35–40 min | Anticipatory strategy is key |
| More than 3 hours | Minute 20–30 | 1 gel every 30–35 min | Keep the window without exception |
| Ultra-distance +4 h | Minute 20 | Alternate gel and bar every 30 min | The bar adds amino acids and textural variety |
Hydration: always pair each gel with 150–200 ml of water. It's not about thirst, it's physiology: water supports gastric emptying and the absorption of the gel's components in the small intestine. In hot conditions, increase to 200–250 ml.
Anticipatory strategy vs. reactive strategy
Reactive strategy (the most common, and the worst)
The athlete waits until they feel bad to take the gel. By the time they take it, their blood glucose has already dropped, performance has already deteriorated and recovery takes between 10 and 20 minutes to take effect. By then, the damage is already done.
Anticipatory strategy (the one that works)
The athlete sets an intake pattern before starting and follows it regardless of how they feel. Blood glucose stays more stable, the muscle receives fuel continuously and the effort is perceived as more sustainable for longer.
Practical pattern for a 2-hour race:
- Minute 0: start with full glycogen.
- Minute 25: first NOVAFIT gel.
- Minute 60: second NOVAFIT gel.
- Minute 95: third NOVAFIT gel (or a bar if the pace allows).
With this pattern you cover between 67 and 90 g of CHO per hour through the central stretch of the race —exactly the range the evidence validates for maximising performance.
Frequently asked questions about gels during a race
Can I take more than 90 g of carbohydrates per hour?
Technically yes, but without a clearly demonstrated additional benefit and with a greater risk of gastrointestinal issues. The intestinal transporters have a maximum capacity: SGLT-1 processes around 60 g/hour of glucose and GLUT-5 about 30–40 g/hour of fructose. Exceeding those limits doesn't speed up absorption: it only loads the gut.
Do I need a gel in a race of less than an hour?
Generally, no. The glycogen stores of a well-fed athlete cover up to about 90 minutes of moderate effort. If the intensity is very high (above 85% of VO₂max), a gel at minute 30–40 can make a difference in the final stretch.
What happens if I skip a dose?
It depends on the timing. If you skip it in the first hour, it's recoverable. If you skip it in the second or third, the deficit accumulates and recovering it is much harder: the gut absorbs at its own pace and you can't compensate by taking two gels at once.
Can NOVAFIT gels be taken without water?
Yes, their texture allows it. But pairing them with 150–200 ml of water always improves absorption, because it supports gastric emptying and the dispersion of the components in the small intestine.
Is there a difference between taking the gel before or during the effort?
Yes. Taking it 15 minutes before a short or high-intensity event can give a useful energy boost in the first kilometres. In long events, the most important thing is to maintain regularity during the race, not the pre-load.
Can the NOVAFIT gel cause digestive issues?
The formula is designed to minimise that risk: the 1:0.8 ratio splits absorption between two transporters and improves digestive tolerance compared with maltodextrin-only formulas (O'Brien & Rowlands, 2011), and the low osmolarity of maltodextrin prevents the gel from drawing water into the gut. Even so, train with the gel before using it in competition.
This content is informational and educational and does not replace the advice of a health or nutrition professional. NOVAFIT products are food supplements for athletes; do not exceed the recommended dose. If you have a medical condition, consult a professional before using them.
