drtbear1967
Musclechemistry Board Certified Member
For non-keto-adapted athletes, intra-workout carbohydrate consumption can boost performance, but there’s a few caveats. First, strength athletes are likely going to get much less benefit than endurance athletes; most bodybuilding-style workouts simply aren’t limited by carb availability. However, if you plan on doing some high volume training for more than 60-75 mins, consuming some carbs might help. This can be in the form of Gatorade, a banana, or something similar that’s easy on the GI. Endurance athletes performing longer workouts will probably benefit from 60 grams per hour during intense training. Once you’re at this level of intake, make sure your carbs are coming from multiple sources in order to maximize absorption.
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Based on: Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(1), 25-33.
