carb intake for excercise

When it comes to carbohydrate intake for exercise, Andy Galpin provides several insights on the Huberman Lab:

• For workouts with high energy expenditure, consuming half a gram of carbohydrate per pound of body weight is recommended. The timing of this can be before, during, or after a workout, or across all three 1.
• The type of carbohydrate is important, with a combination of glucose and fructose suggested during a workout to maximize carbohydrate intake using different transporters 2.
• Being cautious with fast-digesting carbohydrates before exercise is advised to avoid a drop in blood sugar levels, known as the "insulin glucose double whammy" 3.
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    1

    Fueling for Performance

    01:21:36
    
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    2

    Carbohydrate Strategies

    01:13:38
    
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    3

    Carbohydrate Timing

    02:06:26
    
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    4

    Post-Exercise Nutrition

    01:32:23
    
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    5

    Supplementation Strategies

    01:10:58
    
• In cases where muscle glycogen depletion may be a limiting factor for performance, carbohydrate intake during exercise can enhance performance and aid recovery, particularly important if training multiple times a day 1.
• Post-exercise carbohydrate intake can attenuate post-exercise stress response by reducing inflammation 4.
• Andy Galpin discusses the necessity of electrolytes and carbohydrates in enhancing exercise performance and recommends a glucose concentration of 5-9% in fluids during training sessions. He also advises starting with 60 grams of carbohydrates per hour and adjusting based on individual needs 5.

It's important to remember that the best approach for carbohydrate intake can vary from person to person, depending on the specific circumstances of their training and goals.