How Many Carbs Does Your Body Need During Exercise?

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Depending on the type of exercise you’re performing, the amount and type of carbs you need varies. A number of factors come into play including weather, climate, altitude and clothing, but above all of this is the duration of exercise. If all conditions are relatively neutral i.e. performing at sea level, in a relatively stable ambient temp and in normal exercise attire such as shorts and t- shirt, then the following guidelines apply:

 

30-75 mins of exercise = Small amounts of carbs needed and/ or a mouth rinse with a single (just glucose/ dextrose or fructose) or multiple transportable carb (a combo of fructose and glucose) infused isotonic drink e.g. EZ Fuel Isotonic

 

1-2 hours = 30g carbs per hour, opting for a single or multiple transportable carb such as EZ Fuel Isotonic

 

2-3 hours = 60g carbs per hour, again opting for a single or multiple transportable carb like EZ Fuel Isotonic

 

More than 2.5 hours = 90g carbs per hour of a multiple transportable carb drink ONLY. A perfect example of this is EZ Fuel Endurance 2:1 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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