What is the optimal carbohydrate intake for athletes during competition?

The optimal carbohydrate intake for athletes during competition is generally recommended to be in the range of 30-60 grams per hour. This amount helps sustain energy levels during prolonged or intense endurance events. Carbohydrates are crucial for athletes as they provide the necessary fuel for muscles, especially when engaging in high-intensity exercise where glycogen stores can become quickly depleted.

Consuming 30-60 grams of carbohydrates per hour allows athletes to maintain optimal performance by replenishing glycogen and preventing fatigue, which can occur if carbohydrate intake is insufficient. Research indicates that athletes engaged in activities lasting longer than an hour will benefit from this range to sustain carbohydrate availability for energy.

In contrast, lower amounts, such as 10-20 grams or 15-30 grams, may not be sufficient to meet the energy demands of most competitive athletic endeavors, particularly those that last over an hour. Similarly, while intakes of 70-100 grams per hour might be beneficial for certain ultra-endurance situations, this level of consumption is typically more than what most athletes require during standard competitive events and could lead to gastrointestinal discomfort in many cases.