You often make do with a sports drink when you’re training. But sometimes it’s better to eat something too. During a training period of maximum 2 hours, you can take in adequate carbohydrates via an isotonic sports drink. Any longer than this and you’ll need extra carbohydrates.
You are advised to take in 30-60g of carbohydrates for every hour that you train. It’s not worth having more as the muscles cannot absorb more than this in an hour. The table below shows whether it is necessary to take in extra carbohydrates, depending on the length of exercise.
A few TIPS for exercise:
- Start taking in carbohydrates right at the beginning of your session. It is best to do so within the first 30 minutes. Carbohydrates take at least 30 minutes to reach your muscles so you shouldn’t wait until you’re tired.
- Eat little and often. The aim is for the carbohydrates to enter your bloodstream gradually. Try to take in 15-30g every half hour.
| Duur van de inspanning | Zijn er koolhydraten nodig voor een optimale prestatie? | Aanbevolen hoeveelheid koolhydraten |
| < 30 min | No carbohydrates required | |
| 30 – 75 min | Very small quantities | Mouth wash |
| 1 – 2 h | Small quantities | Till 30 g per hour |
| 2 – 3 h | Moderate quantities | Till 60 g per hour |
| > 3 h | Huge quantities | Till 90 g per hour |
