When activity is over an hour, you can extend performance by fueling with “easy-to-digest” carbohydrates “during” a workout.
Aim for:
✅ 30-60 grams of carbohydrates per hour of activity is recommended, and more depending on how long the workout is.
▶️Sports drinks, Gu’s, gels, sports beans, sports waffles are designed for in-motion activity.
💪The “sugars” here – which many like to avoid – rapidly fuel muscles and suppress cortisol levels. Cortisol is released when the body needs fuel.
🚩Cortisol will break down muscle for fuel and increase inflammation.
Note:
🔷“Just electrolytes” – won’t add the carbohydrates needed to help with performance and to suppress cortisol levels.
🔷 Same with “zero”-sugar drinks (gatorade zero for ex) – adds hydration, but not much else. For longer workouts, you’ll want those carbohydrates.
🔷 Studies show flavored drinks – help people to hydrate more!
🔷 Flexibility is key here. When traveling, for example, stores may not have your favorite sports drink, or “product.” Hydrate/fuel even if it’s not your preferred source!
🔷 Altitude ⛰️ + Sun ☀️ will have a negative effect on hydration🥤. Stay ahead of it!
🔷 Longer endurance training will need carefully planned fueling to prevent bonking (consult with a sports RD).
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