Workouts > 90 minutes
You need: 30-60 grams per hour, single or mixed carbs
This is the point when muscle glycogen stores are stressed and you need to take in additional carbohydrate to maintain blood-glucose levels and provide fuel for working muscles. How much carbohydrate you need depends on many factors (pre-carbo-loading, fitness, body size, etc.) and can range from 30-60 grams per hour. Because you are not trying to absorb as much energy as you can, a mixed carbohydrate sugar source is not as vital.