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.