Nutrition for Running
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Carbohydrate intake during exercise<br />
S<br />
S<br />
S<br />
S<br />
S<br />
S<br />
S<br />
Not all CHO are equal<br />
Some are used more rapidly than others and those are the ones we<br />
need <strong>for</strong> optimal per<strong>for</strong>mance.<br />
CHO intake even in small amounts can improve per<strong>for</strong>mance during<br />
prolonged exercise (>2hr) but more seems to be better.<br />
Your body cannot use more tan 60g/h of a single CHO<br />
This limitation can be overcome by using multiple transportable<br />
CHO like maltodextrins and fructose or glucose.<br />
Intakes of 90g/h of glucose fructose can enhance per<strong>for</strong>mance<br />
during exercise >2/5h<br />
CHO intake and even a mouth rinse can improve per<strong>for</strong>mance<br />
during shorter, high intensity such as a 40km time trial.
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