How Many Carbs Should I Eat for a Ruck? A Comprehensive Nutrition Guide

December 26, 2025 •

4 min read

Proper nutrition is critical for performance during endurance activities like rucking, and providing your body with the right amount of fuel at the right time can mean the difference between success and failure. Understanding how many carbs should I eat for a ruck is essential for maintaining energy, enhancing endurance, and ensuring a successful march.

Quick Summary

This guide provides science-backed recommendations for carb intake during a ruck, including pre-march preparation, hourly fueling strategies based on duration, and post-march recovery techniques.

Key Points

Pre-Ruck Fueling: For rucks over 90 minutes, consider carb-loading 2-3 days prior by increasing carbohydrate intake to 60-70% of daily calories.
During-Ruck Fueling (1-2 hrs): Consume 30-60 grams of simple carbohydrates per hour from sources like gels, chews, or dried fruit to sustain energy.
During-Ruck Fueling (>2-3 hrs): Increase intake up to 90 grams of carbohydrates per hour, using a mix of glucose and fructose for better absorption.
Post-Ruck Recovery: Replenish glycogen stores within 30-60 minutes after the ruck with a carb-to-protein ratio of 3:1 or 4:1 to aid muscle repair.
Practice Nutrition: Train your gut by practicing your fueling strategy during training sessions to find what works best for you and prevent GI distress on event day.
Avoid High Fiber Pre-Ruck: Limit high-fiber foods in your pre-ruck meal to avoid gastrointestinal discomfort during the event.
Listen to Your Body: Pay attention to signs of energy depletion, such as heavy legs or mood changes, and fuel up when you feel a crash approaching.

The Importance of Carbohydrates for Rucking

Carbohydrates are the body's preferred and most efficient source of energy for high-intensity, sustained physical activity. During a ruck, your muscles rely on stored glycogen for fuel. As these stores become depleted, fatigue sets in, which is often referred to as 'hitting the wall.' By strategically consuming carbohydrates before and during your ruck, you can top off your glycogen stores and maintain stable blood glucose levels, delaying fatigue and preserving performance. The specific amount of carbohydrates you need depends on the duration and intensity of your ruck, as well as your body weight and individual metabolism.

Fueling Strategy: Before the Ruck

Your preparation begins long before you put on your pack. For longer, more intense rucks lasting over 90 minutes, a carb-loading strategy can be beneficial to maximize muscle glycogen stores. This typically involves increasing your carbohydrate intake to 60-70% of your total daily calories in the 2-3 days leading up to the event, while tapering your training intensity. However, even for shorter rucks, a strategic pre-march meal is crucial.

Approximately 1 to 4 hours before your ruck, consume a meal or snack focusing on complex carbohydrates that are low in fat and fiber to prevent gastrointestinal (GI) issues. A general guideline is to consume 1 to 4 grams of carbohydrates per kilogram of body weight during this window, adjusting for your personal preference and schedule.

Sample Pre-Ruck Meal Components:

Oatmeal with bananas and honey
Whole-grain toast with a small amount of peanut butter
Bagel with cream cheese
Pasta with a light sauce and lean protein

Fueling Strategy: During the Ruck

Maintaining energy levels throughout the march requires consistent refueling. Carbohydrate intake during the ruck varies based on duration and intensity.

Short Rucks (< 60 minutes): For shorter, lower-intensity rucks, your existing glycogen stores are usually sufficient. Focus primarily on hydration with water.
Moderate Rucks (60-180 minutes): Consume 30-60 grams of simple carbohydrates per hour. Simple carbs provide quick, readily available energy to sustain performance. You can achieve this with energy gels, chews, or sports drinks.
Long Rucks (> 180 minutes): For ultra-endurance events, aim for higher intake, up to 90 grams of carbohydrates per hour. At this higher rate, using a sports nutrition product with a blend of carbohydrate types, such as glucose and fructose, can enhance absorption and prevent stomach upset.

It is vital to practice your nutrition strategy during training to see what your gut can handle and find products that work for you.

Easily Portable Carbohydrate Snacks for Your Ruck:

Energy gels and chews
Dried fruit (raisins, mango)
Sports drinks
Pretzels
Gummy bears or other simple candy for a quick morale boost
Low-fiber granola or energy bars

Fueling Strategy: After the Ruck

Recovery starts as soon as you finish your ruck. The first 30-60 minutes post-exercise is the most critical window for muscle glycogen replenishment. This is when your muscles are most receptive to storing carbohydrates. Aim to consume a carb-rich snack or meal, ideally with a 3:1 or 4:1 ratio of carbohydrates to protein, to aid in muscle repair and recovery.

Immediate Post-Ruck (within 30-60 minutes): Drink a recovery shake or consume a snack high in simple, high-glycemic carbs to kickstart glycogen replenishment. A sports drink with some added protein or a banana with a scoop of protein powder are good options.
Within 2 Hours: Follow up with a more substantial meal containing a mix of carbohydrates, 15-30g of lean protein, and healthy fats.

Comparison of Ruck Fueling Strategies by Duration


Ruck Duration	Pre-Ruck Strategy	During-Ruck Fueling (per hour)	Example Fuel Sources (during)
< 60 minutes	Well-hydrated, no special meal needed beyond regular diet.	Primarily water for hydration.	N/A
60-180 minutes	Normal diet with a balanced meal 1-4 hours prior (1-2 g/kg carbs).	30-60g simple carbs.	Gels, chews, sports drinks, dried fruit, pretzels.
> 180 minutes	Consider carb-loading (10-12 g/kg carbs daily) 2-3 days prior.	60-90g simple or multiple transportable carbs.	Blended sports drinks (glucose/fructose), gels, chews.

Conclusion

Strategic carbohydrate intake is non-negotiable for maximizing performance and endurance during a ruck. The amount and type of carbs you need are directly related to the duration and intensity of your activity. For longer rucks, preparing with carb-loading can be beneficial, while for any ruck over 60 minutes, consistent hourly fueling with easy-to-digest carbs is essential. Post-ruck, prioritizing a carb-and-protein-rich snack within the crucial recovery window will aid in muscle repair and prepare your body for the next challenge. Always listen to your body and train your gut to ensure a fueling strategy that is both effective and comfortable.

To learn more about advanced nutritional strategies for endurance activities, consult reliable sources like the Gatorade Sports Science Institute for their contemporary perspectives on dietary carbohydrates for athletes.

Frequently Asked Questions

No, carb-loading is only necessary for rucks lasting longer than 90 minutes. For shorter distances, your normal daily diet should provide sufficient glycogen stores, and proper hydration is the key focus.

Simple, easily digestible carbohydrates like energy gels, sports drinks, chews, and dried fruit are best during a ruck for quick energy. Avoid foods high in fiber or fat, which can cause digestive issues.

You should aim to consume carbohydrates at regular intervals. For rucks over an hour, try to eat 30-60 grams of carbs every hour. For longer events over 3 hours, this can increase to 60-90 grams per hour.

Eat a meal rich in complex carbohydrates and moderate in protein 1-4 hours before your ruck. Good options include oatmeal, a bagel with a protein source, or a moderate portion of pasta with chicken.

Yes, especially on longer or hotter rucks. Electrolytes help maintain fluid balance and prevent cramping by replacing salts lost through sweat. Sports drinks or electrolyte packets can help.

Consume a carb-rich snack or meal within 30-60 minutes after finishing your ruck. This is when your muscles are most receptive to glycogen replenishment. A recovery shake or a meal with a 3:1 carb-to-protein ratio is ideal.

Yes, practicing your nutrition strategy during training can adapt your gut to tolerate higher carbohydrate intake rates, which is especially important for maximizing fueling during ultra-endurance rucks.