How Much Carbohydrate Do You Really Need to Consume?

According to the american college of sports medicine, before the work out, the goal is to consume both carbohydrate and protein. It's recommended that one to four hours prior to starting the long duration activity, aim for one to orgrams of carbohydrate per kilogram of body weight. When it comes to protein, there aren't really any established protein recommendations during exercise. That's because the research studies that have been performed were inconclusive. Instead, it's more important to eat protein after the workout to heal the muscles - but i'll get to that in a moment.