Carbohydrate ingestion rates during exercise: 90 vs 120 grams per hour – which is best?

Dr.Dan Plews

I recently made a post that got a lot of attention and questions, and it was one that compared the percentage efficiency of carbohydrate (CHO) ingestion when was taking 120 g of CHO per hour. There were a lot of questions, and of course it’s hard to explain in enough detail via an Instagram story (see below).   So, as such, in this blog, I am going to have a look at the emerging literature suggesting it may be possible to ingest carbohydrate at rates as high as 120 grams per hour during exercise (that’s ~5-6 gels!). Carbohydrate ingestion during...

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