During Event Nutritional Strategies

The following guidelines are suggested for during exercise nutrition:

  • Start shortly after starting exercise (15-20 minutes)
  • Focus on glucose with a mixture of other sugars
  • Sports drink or gels with water (to get 4-8 grams with 100 ml water) are optimal
  • The higher the intensity, the greater the amount of carbohydrate needed
  • Maintain fluids at 150-350 ml/hour depending on fluid losses.