60 gramas de carboidrato por hora: a cifra que a evidência deixou para trás
Resumo
A recomendação clássica de consumir 60 g/h de carboidratos no exercício prolongado evoluiu. Ao combinar glicose e frutose por meio dos transportadores SGLT1 e GLUT5, a absorção otimiza a oxidação, permitindo faixas de 30 a 90 g/h (e até 120 g/h em proporções 1:0,8). A estratégia deve ser individualizada, considerando o treinamento do sistema digestivo.
Referências
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