What is a suggested intake of carbohydrates during prolonged exercise?

The suggested intake of carbohydrates during prolonged exercise is 30-60 grams per hour. This recommendation is based on research showing that consuming carbohydrates can help athletes maintain performance and delay fatigue during extended durations of exercise.

During prolonged physical activities, such as endurance events lasting more than an hour, the body's glycogen stores can become depleted. By ingesting 30-60 grams of carbohydrates every hour, athletes can help replenish their energy supply, sustain blood glucose levels, and optimize their performance. This range is effective for most individuals engaged in endurance activities, as it balances carbohydrate availability without overwhelming the digestive system.

Carbohydrates consumed during exercise can be in various forms, such as sports drinks, gels, or other easily digestible foods, allowing for quick absorption and energy utilization. This strategy ultimately enhances endurance and athletic performance by providing necessary fuel as the body demands it during prolonged sessions of physical activity.