Amount: |
30–60 g/h |
0.5–1.0 L/h of a 6% carbohydrate solution |
Type: |
Rapidly digested, absorbed, and oxidized |
The sugars glucose, sucrose, and maltose, as well as the glucose polymer maltodextrin and the starch amylopectin |
Form: |
Liquid, semisolid, or solid |
Carbohydrate-electrolyte solution (<8%) or gel, chew, or bar with sufficient water to aid absorption |
Other considerations: |
Personal preference, experience, goals, and timing |
Preference for a certain flavor and/or form of carbohydrate may promote intake and limit gastrointestinal distress |