For successful intense training or competition you should top up your energy levels before you start and refuel during exercise with up to 90g carbohydrates per hour depending on the intensity and duration suggested dosage consume 1 bar within 60 minutes before sport during sport powerbar recommends to consume up to 90g carbohydrates per hour depending on the intensity and duration 1 powerbar energize delivers about 36g carbohydrates as part of a varied and balanced diet and a healthy