I’ll keep this post short and sweet. To prevent early fatigue, 30-60 grams of carbs should be consumed every 15-20 minutes for exercise lasting longer that 1 hour. This includes any type of training, swim meets, distance activity etc. This is a general rule and can vary from person to person. So you should experiment to find out what works best for you.
Glucose, sucrose and maltodextrin are the best cards to take during exercise because it is easily absorbed by the body. Try to avoid fructose, which is common in a lot of foods we eat, because it can make you feel sluggish, cause gastrointestinal problems and stomach aches.
Endurance athletes should consume carbs and protein during exercise to improve protein balance, exercise recovery and muscle maintenance and growth.
In concluding, consume carbs regularly to delay fatigue, glucose, sucrose and maltodextrin are the best carbs to consume and endurance athletes should consume both carbs and protein during exercise. Some common ways to intake carbs are through sports drinks, gels, crackers and sports bars etc. some common ways to get protein is though beans, milk, protein bars etc. Don’t forget to subscribe and leave your comments below.