30 Seconds SummaryIntra-Workout Fueling 3-hr Example
- It's okay to eat intra-workout carbs like gels, chewables, and carb-rich bars, but aim to keep carb concentration within 12-14% in the beverage.
- For a 3-hour exercise session, plan to consume a total of 270g of carbs (90g per hour) and 2400mL of fluids (800mL per hour).
- Prefer lower carb solution in beverage (8% solution) and supplement with plain water to manage taste and hydration, totaling 1800mL of carb fluid and 600mL of plain water.
- Consume carbs through a combination of a carb beverage and chewable gels, distributing 145g of carbs in the beverage and 125g in gels across the session.
- Plan carb intake timing strategically to align with the exercise intensity and personal preference, starting consumption slightly before or at the onset of the exercise.
- Maintain hydration by consuming water post-carb/gel intake to enhance absorption and prevent gastrointestinal discomfort.
- Structure the consumption evenly throughout the exercise, adjusting as necessary based on real-time needs and intensity.
- Ensuring sufficient electrolyte intake through the beverage mix and gels to match sweat loss, particularly sodium, which aids in preventing hyponatremia.
- Experiment with and adjust the intra-workout nutrition plan based on personal experiences and training assessments to find the most effective strategy.
Renaissance Periodization
Dr. Alex Harrison
