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How Many Carbs?

  • By Greg Cox, R.D.
  • Published Jan 23, 2012
  • Updated Jan 23, 2012 at 5:34 PM UTC
Photo: Ryan Bethke

Workouts > 90 minutes

You need: 30-60 grams per hour, single or mixed carbs
This is the point when muscle glycogen stores are stressed and you need to take in additional carbohydrate to maintain blood-glucose levels and provide fuel for working muscles. How much carbohydrate you need depends on many factors (pre-carbo-loading, fitness, body size, etc.) and can range from 30-60 grams per hour. Because you are not trying to absorb as much energy as you can, a mixed carbohydrate sugar source is not as vital.

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