Fueling during exercise

In general, the recommendations for fueling during exercise are:

  • If you are exercising for less than 45 minutes, no need for fuel during exercise. (As always, enjoy a pre-exercise snack.)
  • For 1 to 2 hours of exercise, target about 30 grams of carbs/hour (120 calories).
  • For 2 to 3 hours of exercise, target about 60 grams of carbs/hr (240 calories).
  • For more than 2.5 hours of exercise, target about 90 grams of mixed carbs (i.e. 360 calories of sports drink, candy, dried fruit or pretzels).

Leave a reply:

Your email address will not be published.

Site Footer

Sliding Sidebar

Subscribe for updates

Enter your email address to subscribe to receive notifications of new content by email.

Join 5,742 other subscribers