If you will be exercising for more than one to two hours, you will have better energy
if you fuel during the exercise session.The recommended intake is:
-- 30 grams (120 calories) of carbohydrate per hour during 1 to 2 hours of exercise
-- 60-90 gram (240-360 calories) of carbohydrate per hour for exercise lasting more than 2.5 hours.
What you eat within the hour pre-exercise gets counted into the first hour.
Some popular choices include sports drink, banana, gummy candy, gels,
maple syrup, tea with honey, raisins, dates, dried pineapple, and marshmallows.
Clearly, some choices offer more vitamins and minerals than others,
but all will do the job of providing energy.
Some athletes have intestinal issues and prefer to abstain
from food and fluids before and during exercise. If that’s why
you choose to train on “empty,” you should know that just
rinsing your mouth with a sports drink can reduce the perception
of fatigue and improve performance by 3%.
The next time your stomach can’t handle anything and you are about to hit the wall,
try swishing and spitting?
Fuel well and have fun,
For more information on fueling before, during and afterexercise, refer to: