During high intensity exercise lasting 30-75 minutes, what is the suggested carbohydrate intake?

During high-intensity exercise lasting 30-75 minutes, research indicates that a small amount of carbohydrates can enhance performance but consuming large quantities may not be necessary. Specifically, the recommendation of a small amount or even a mouth rinse can help stimulate the brain's reward pathways and may provide a performance benefit without the need for significant digestion during the activity.

Mouth rinsing with a carbohydrate solution can activate the body's metabolic processes without the gastrointestinal demands that accompany actual carbohydrate ingestion, which can be particularly beneficial in maintaining performance without the risks associated with gastrointestinal discomfort that may arise from consuming larger quantities. For athletes engaged in such durations and intensities of exercise, this strategy can help optimize their performance efficiently.

In contrast, the suggestion of needing a large amount or a very high carbohydrate load is typically reserved for longer durations of exercise beyond 90 minutes or for athletes engaging in prolonged training sessions where energy depletion is a concern. No carbohydrates being needed does not align with current nutritional strategies that emphasize the role of carbohydrates for optimal performance.