One of the old standards is 1 gram of carbohydrate per kilogram of body weight per hour. I know athletes who do well above as well as below that amount. FYI 1 gram of carbohydrate provides 4 Calories and a kilogram equals 2.2 pounds so a second way to look at it is ~ 2 calories per pound per hour. No fat or protein needed. The on course nutrition will be so dilute that on a cool or cold day it may make you over drink if you get all your calories from it.

For example a 150lber would need to drink 1.15 liters per hour of Gatorade to obtain 1 gram of CHO per hour per kilogram. I'd need to stop to urinate too often drinking this on a cool day but not a warm one.

YMMV,

Hugh

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Genetics load the gun, lifestyle pulls the trigger.

Depends on race day temps/conditions.

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2024: Bevoman, Galveston, Alcatraz, Marble Falls, Santa Cruz

Are you questioning Calorie consumption or fluid volume?

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