For endurance exercise over one hour, the target carbohydrate intake is 60-100 grams per hour, with 60 grams as a recommended starting point.

“so I would recommend starting in that uh 60 gram or so range again per hour total is what you want to get to”

“the rest of carbohydrates would be earned through exercise and through every hour of exercise depending on the intensity that could be between 40 to 70 gram depending on how intense an individual ual exercises and that would be safely disposed of in a 2-hour period”

“Carbohydrates before exercise, probably three or four hours before exercise if possible. If you're trying to maximize performance, generally looking at something in the neighborhood of 50 to 100 grams of carbohydrates, that's a huge plus or minus range there. 3 or four hours before we were generally looking at starches, slower digesting, like give it time, not a big spike.”

“In the exercise itself, the numbers you're going to see here somewhere in the neighborhood of 60 grams up to 100 grams of carbohydrate per hour, which is like if you want to maximize performance, you'll see the data will show you like 80 plus 80 to 100 grams. carbohydrates. We're talking you don't want that easy stuff, right? No. Now you want the fast as possible. Oh, you do want the application. You're in a race. Like you're moving, right? This is when the gooze and the packs and things it in. So, you're trying to smash it in there as much as you can.”