5min chapter

The Physical Performance Show cover image

345: Expert Edition: Assistant Prof Patrick Wilson (PhD) REWIRED, Sport Nutrition Scientist: The Athlete’s Gut

The Physical Performance Show

CHAPTER

Carbohydrate Ingestion During Exercise

Most studies suggest that intake ranges from maybe 30 to 60 grams per hour are realistic for most people. The key is if you're going to go above 50 or 60 grams an hour, that's when you want to make sure to mix your sugar types. You want to use glucose plus fructose because those sugars use different transporters in the intestine to be absorbed.

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