Tag: Endurance exercise

According to the American College of Sports Medicine, fueling with carbohydrates during intense exercise lasting more than an hour is critical for maintaining performance. Understanding how much carbohydrates per hour are recommended during prolonged intense exercise can prevent the dreaded 'bonk' and help you maintain a high workload for longer periods.

The body's capacity to absorb carbohydrates is finite, with a traditional upper limit for glucose oxidation previously estimated at around 60 grams per hour. However, this capacity is not a static number and depends on several factors, including the type of carbohydrates consumed and individual physiological differences.

During exercise lasting over an hour, the body's glycogen stores begin to deplete and significant electrolytes are lost through sweat. This is precisely when it is ideal to have sports drinks, especially when physical activities last 60 minutes or longer, to replenish fuel and minerals vital for sustained performance.

For most adults, the body loses between 0.5 to 2.4 liters of sweat per hour during exercise, and this sweat contains not only water but also crucial electrolytes. This significant fluid and electrolyte loss over extended periods of exercise is why the choice between water and a sports drink is critical for maintaining performance and safety.

Studies show that after 90 minutes of intense exercise, glycogen stores can be significantly depleted. This is why a commercial sports drink might be beneficial after 60 minutes or more of exercise, as it helps replenish energy and electrolytes essential for performance and recovery.

According to the American Society for Nutrition, increasing physical activity through walking can enhance muscle protein synthesis rates, regardless of significantly increasing protein intake. So, do I need protein after a long walk? While total daily protein intake is most critical, consuming protein post-walk can certainly aid in recovery and muscle repair, especially after more strenuous or prolonged activity.

For workouts lasting 60 minutes or longer, endurance athletes lose significant fluids and electrolytes through sweat. During this prolonged duration, consuming a sports drink provides multiple benefits beyond what water alone can offer, helping to maintain energy levels and prevent dehydration.

Hyponatremia, or low blood sodium levels, affects up to 13% of marathon runners and is a potentially serious complication of over-hydrating during prolonged exercise. This condition results from the dilution of sodium in the blood when excessive amounts of water are consumed, leading to dangerous cellular swelling. Understanding the risks is crucial for athletes engaging in endurance events to stay safe and perform optimally.

For most people engaging in everyday activities or light exercise, plain water is the most effective and cost-efficient way to stay hydrated. However, sports drinks like Gatorade were originally developed for intense athletes to replenish lost electrolytes and carbohydrates during prolonged, vigorous activity.

While protein provides four calories per gram, the same as carbohydrates, it is typically not the body's preferred or primary energy source during exercise. The body relies on a strategic hierarchy of fuel, and the question, "Are proteins a major source of energy during exercise?" has a nuanced answer that depends heavily on the intensity and duration of the activity.