Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance.
Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose. Sports Nutrition Guide
Whole foods should always be the priority, but targeted aids can offer specific benefits. Intake varies by intensity, ranging from 3–5g/kg for
) with moderate protein and low fiber/fat for easy digestion. Intake varies by intensity