Table 1: Guidelines for carbohydrate intake during sporting activities 8
Type of sport/ Exercise | Duration | Carbohydrate Target | Comments |
---|---|---|---|
Brief exercise | <45 min | Not needed | |
Sustained high intensity exercise | 45-75 min | Small amounts including mouth rinse (swilling in mouth) |
|
Endurance exercise including “stop and start” sports | 1-2.5 h | 30 – 60 g/h |
|
Ultra-endurance events | >2.5-3 h | Up to 90 g/h |
|