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How many carbohydrates should you take in a resistance test?

This is one of the most common doubts in athletes, especially on the day of the competition

Our collaborator in sports nutrition Crown Sport Nutrition, tells us in this article what we have to do to ingest carbohydrates in a correct way

The correct question we should ask ourselves is How many carbohydrates must be ingested during a physical resistance activity?

The most common carbohydrate options that athletes often take are in the form of energy gels y bars

Since when can I take them?

It is important to know that the intake of carbohydrates it can be done from minute 1 of the competition, although they recommend that we lend especial attention from the first hour of physical activity.

Recommended time and quantity?

After this time the recommended consumption is about 30g hourly.

When we pass the second hour, the glycogen deposits begin to run out or may even be empty, so we must take this into account.

In this area the recommendations amount to 60g. hourly.

And in Ultra resistance tests?

As for ultra resistance tests that last more than 4 hours, we must Increase intake by taking 90g. hourly.

Science tells us that with these amounts of carbohydrates we ensure enough energy to optimize performance.

Exercise Time Carbohydrate Intake
1 hora 30 gr / h
+ 2 hours 60 gr / h
+ 4 hours 90 gr / h

How to consume these amounts?

There are several options depending on what is taken in the race, these are some of the possible combinations:

Case 1, isotonic only

If I know that they meet the hydration guidelines and ingest approximately 500ml of Isotonic Drink every hour approx. 30g. of carbohydrates.

To reach 60g they would have to consume a Energy Gel or a 5: 1 Energy Bar.

Case 2, they take equal parts water and isotonic

In the event that Isotonic Drink and water are consumed in equal parts, it must be borne in mind that the contribution of carbohydrates will be reduced by half.

To reach the correct intake, one would have to consume two units of gels or bars or combine one and one (depending on tastes, disciplines, etc.).

Case 3, they only drink water

For those who only consume water, you must have a majority consumption of gels and bars.

For example, Energy gel and / or Energy Bar, going from one (2nd hour) to two (3rd hour) and reaching three or more in tests / trainings above 4h.

How many carbohydrates do you have to take in a stress test?

The golden rule, do not prove anything on the day of the competition

It is very important not to try any products and especially gels and bars on race daysSupplementation is something that must also be trained in training sessions throughout the year.

Knowing the rhythms and planning what and when we are going to take it is as important as the training itself, since poor practice or planning in supplementation can ruin all our training.

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