What is the carbohydrate intake recommendation for training sessions longer than 90 minutes?

The recommendation of 0.32 to 0.45 grams of carbohydrates per pound for training sessions longer than 90 minutes is grounded in sports nutrition guidelines aimed at optimizing performance and recovery during prolonged endurance activities.

When engaging in training that extends beyond 90 minutes, the body’s glycogen stores become depleted, and additional carbohydrate intake becomes essential to maintain energy levels, performance, and to support recovery. The specified range of 0.32 to 0.45 grams per pound is tailored to ensure that athletes have an adequate supply of carbohydrates, enabling them to sustain their efforts and prevent fatigue.

This range allows athletes to replenish glycogen stores effectively while also considering individual variations in metabolism, the intensity of the activity, and specific needs based on the type of training or competition. Incorporating carbohydrates within this range helps enhance endurance performance, delays fatigue, and optimizes recovery, making it an essential recommendation for athletes engaged in longer sessions.

In contrast, other options either underestimate or overestimate the carbohydrate needs for prolonged training, which can lead to inadequate energy supply or excess intake beyond what is necessary for effective performance.