Nutrition During Exercise

Nutrition during exercise is probably only important in exercise sessions greater than one hour in duration, or exercises performed in hot environments.

Fuel (carbohydrate) is not required during exercise sessions. If the training period is less than 60 – 90 minutes.

Highly intensity exercise of greater than 90 minutes. Duration will begin to test the carbohydrate stalls of participants.

Intake of 50g of carbohydrate, or 1g per kilogram of body weight per hour can improve performance in these circumstances.

Sports drinks are recommended as they are often easier to consume than solid food and can provide fluid requirements simultaneously.

Maintain hydration – those undertaking training sessions lasting for 50 – 60 minutes of continuous exercise should consume fluids during the session.

Water is probably most suitable for non-endurance (<90 minute) sessions.

Small volumes (150 – 200 ml) of cold fluid every 15 – 20 minutes is most practical and palatable.

For endurance sessions a practical rule of thumb is to replace 90% of sweat losses (example lost body weight) during training.