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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).
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