How many grams of carbohydrates are recommended for optimal energy during prolonged exercise?

For optimal energy during prolonged exercise, the recommendation is to consume between 60 to 90 grams of carbohydrates per hour. This range has been established through various studies examining the utilization of carbohydrates during extended physical activity. Consuming carbohydrates within this range can significantly enhance endurance performance and delay fatigue.

The rationale behind recommending this amount lies in the body's ability to efficiently process and utilize carbohydrates during exercise. Carbohydrates are the body's primary fuel source, particularly during sustained activities that exceed an hour. The 60 to 90 grams per hour range reflects a balance between supplying enough energy to meet the demands of prolonged exercise while remaining manageable for the digestive system.

Intake above this range may lead to gastrointestinal discomfort without a proportional increase in performance benefits, making the recommended 60 to 90 grams an ideal target for athletes and active individuals looking to maintain their energy levels effectively.