How Can You Customize Your Nutrition During Extended Workouts for Optimal Energy?

To help you feel your best during long workouts, try these easy nutrition tips:

Eat 30-90 grams of carbs each hour when you exercise for a long time. This helps keep your energy up and your blood sugar steady.
Here are some good sources of carbs:
- Sports gels: These usually have about 20-25 grams of carbs in one package.
- Energy bars: Depending on the brand, these can give you 30-50 grams of carbs.
- Electrolyte drinks: Look for drinks with 6-8% carbs. That’s about 14-20 grams of carbs in a 500ml bottle.

Drink plenty of fluids! Aim for 500-1000 ml each hour. The exact amount can depend on how much you sweat and the weather.
Use drinks that have electrolytes, especially sodium. Studies say you might lose 1-3 grams of sodium each hour when you work out hard.

Start eating carbs early. Try to have some around 30 minutes into your workout.
Keep fueling every 15-20 minutes after that so you don’t run out of energy.

Everyone is different! It’s important to find what works best for you. Try different products during your training to see what you like. Research shows that about 60% of athletes prefer special carb mixes that are easier to digest and help them perform better.

By following these simple nutrition tips, you can improve your performance and keep going strong during your longer workouts.

To help you feel your best during long workouts, try these easy nutrition tips:

Eat 30-90 grams of carbs each hour when you exercise for a long time. This helps keep your energy up and your blood sugar steady.
Here are some good sources of carbs:
- Sports gels: These usually have about 20-25 grams of carbs in one package.
- Energy bars: Depending on the brand, these can give you 30-50 grams of carbs.
- Electrolyte drinks: Look for drinks with 6-8% carbs. That’s about 14-20 grams of carbs in a 500ml bottle.

Drink plenty of fluids! Aim for 500-1000 ml each hour. The exact amount can depend on how much you sweat and the weather.
Use drinks that have electrolytes, especially sodium. Studies say you might lose 1-3 grams of sodium each hour when you work out hard.

Start eating carbs early. Try to have some around 30 minutes into your workout.
Keep fueling every 15-20 minutes after that so you don’t run out of energy.

Everyone is different! It’s important to find what works best for you. Try different products during your training to see what you like. Research shows that about 60% of athletes prefer special carb mixes that are easier to digest and help them perform better.

By following these simple nutrition tips, you can improve your performance and keep going strong during your longer workouts.

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