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Active Expert: Nancy Clark RD CSSD

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Swish and spit?

Posted by Nancy Clark RD CSSD Jul 24, 2013

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,

Nancy

 

For more information on fueling before, during and afterexercise, refer to:

Nancy Clark’s Sports Nutrition Guidebook

Food Guide for Marathoners

Cyclist’s Food Guide.

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Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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