60 Grams of Carbohydrates per Hour: The Figure that Evidence Has Left Behind
Abstract
The classic recommendation of consuming 60 g/h of carbohydrates during prolonged exercise has evolved. By combining glucose and fructose via the SGLT1 and GLUT5 transporters, absorption optimizes oxidation, allowing ranges of 30 to 90 g/h (and up to 120 g/h at 1:0.8 ratios). Strategies must be individually tailored, incorporating gut training.
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