DUKE PETERSON VISION WITHOUT GLASSES - Crbohydrates

These recommendations can be found on packages of certain sports bars and gels. Suggested amount is again a matter of very individual and depends inter alias on type, intensity and duration of load, the type of carbohydrate consumed and largely on tolerance and individual athletes.

Tolerance is, how much and what carbohydrates each of us are able to receive it without causing indigestion Progresses most athletes by  DUKE PETERSON VISION testing various forms of suitable carbohydrates during training and the race.

Here is an example of several types of endurance performance and the related recommendations of carbohydrate intake (at 70 kg athlete).

Endurance Training longer than 2 hours, a low to medium intensity Estimated energy output can be in the range of 1300 to 1800 kJ / hr. In this type of aerobic sufficient amount is 30 g carbohydrate per hour of exercise.

Endurance training medium or high load and race longer than 2 hours Expected energy expenditure there may be in the range 1800 to 3000 kJ / h.

Here is a recommended "hourly wage" 60 grams of crabs. Endurance races and endurance races staged these types of race are both organism extreme intensity, but also the length of the load.

Average hourly output can still move around 3000 kJ, but can often be higher and moreover is multiplied by prolonged and perhaps other stages of repetitive strain.

Here is a recommended "hourly wage" of around 90 g carbohydrates. Beginners often address how to breathe during exercise.