Sentences with phrase «carbohydrates per hour for»
The science advises topping up with 30 g of carbohydrates per hour for training between 1.5 and 2.5 hours.
http://www.womenshealthandfitness.com.au/ Not exact matches
According to studies published in Sports Medicine journal, the rate depends on duration and exercise intensity, but as a general recommendation, exercise going for one to two hours should be supplemented with 30 grams of carbohydrate (for the second hour, naturally) and two to three hours of exercise with 60 grams per hour, which is technically the maximum rate the body can break down a single source of carbohydrates.
Yes, a lot of assumptions were made here (and I'm sure you could argue plus or minus 10 - 25 % for ANY of these numbers), but this hopefully puts it a bit in perspective - ~ 200 calories of glycogen is about 50 grams of carbohydrates, and given the body can synthesize around 15 - 20 grams of glycogen per hour, and is doing so during the workout from any food remaining in the gut, unless you haven't eaten in 12 hours you really only need ~ 30 additional grams of carbohydrates post workout, of which the body will use about 15 - 20 per hour to top off your stores.
For training runs longer then 60 to 90 minutes, aim to take in 30 - 80 grams of carbohydrate per hour.
Having worked in an exercise physiology lab for several years (and I do have an upcoming article in LAVA magazine about this), I can attest to the fact that at Ironman intensities (typically 85 - 95 % of lactate threshold heart rate), carbohydrate utilization can reach up to 700 calories per hour (and that's just the component of calorie utilization derived from carbohydrates).
The Journal of Strength and Conditioning Research found that athletes should consume around 0.8 grams carbohydrate per kilogram of body weight [about 55g for a 155 - pounder], and 0.4 g protein per kg [30 grams in the same example] every hour for four to six hours post-exercise.
A starting point for deciding how much carbohydrate to take in is 200 to 400 calories (50 - 100 grams) per hour modified according to body size, experience, and the nature of the exercise.