What is the maximum carbohydrate intake suggested during endurance exercise lasting more than 2.5 hours?

The suggested maximum carbohydrate intake during endurance exercise lasting more than 2.5 hours is indeed 90 grams per hour. This recommendation is based on research that indicates higher carbohydrate availability can significantly enhance performance and delay fatigue during prolonged physical activity.

When exercising for extended durations, the body's glycogen stores can become depleted, leading to fatigue and decreased performance. Consuming carbohydrates during such events helps maintain blood glucose levels, promotes optimal muscle function, and can delay the point of fatigue. The 90 grams per hour recommendation corresponds to carbohydrate intake that combines glucose and fructose, leveraging different absorption pathways in the intestines for more efficient utilization.

This strategy allows athletes to optimize their energy provision, ensuring they have sufficient fuel to perform at a high level throughout long-duration exercises. Therefore, adhering to this carbohydrate intake guideline can be crucial for maintaining endurance performance in athletes participating in activities exceeding 2.5 hours.