Counting carbs
I know the importance of carbs. Before, during and after racing. But I never really sat down and calculated what I need based on my body ...
https://iskablogs.blogspot.com/2006/05/counting-carbs.html
I know the importance of carbs. Before, during and after racing. But I never really sat down and calculated what I need based on my body weight. This subject is still highly debated but this is what I'm trying to follow:
This is what I found
3-4 hrs before a race 3-5g/kg body weight
Need to be finished eating 3 hrs prior to event
supplement some solid with liquid
stay away from fiber and too much fat. Add some protein.
1hr before
60g (too little and I'll get a sugar spike and get light headed) Start 1hr before aim to finish at least 15 mins before - liquid Gatorade already mixed not powder)
During a race 30-60gms/hr.
*Though recently I read that the stomach can only absorb 50g/hr and anymore than that will cause stomach distress.
After event
1.25g/kg body weight within first 45 minutes
76gms
1g/kg every two hours for 6 hours event
60g/hr
This is what I found
3-4 hrs before a race 3-5g/kg body weight
Need to be finished eating 3 hrs prior to event
supplement some solid with liquid
stay away from fiber and too much fat. Add some protein.
1hr before
60g (too little and I'll get a sugar spike and get light headed) Start 1hr before aim to finish at least 15 mins before - liquid Gatorade already mixed not powder)
During a race 30-60gms/hr.
*Though recently I read that the stomach can only absorb 50g/hr and anymore than that will cause stomach distress.
After event
1.25g/kg body weight within first 45 minutes
76gms
1g/kg every two hours for 6 hours event
60g/hr
