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Consume 4–8 oz every 15 minutes of intense activity.
Intake varies by intensity, ranging from 3–5g/kg for light training to 8–12g/kg for extreme endurance. Sports Nutrition Guide
Aim for 30–60g of carbohydrates per hour (e.g., sports drinks or gels) to maintain blood glucose. Consume 4–8 oz every 15 minutes of intense activity
Lean meats, fish, eggs, tofu, beans, and low-fat dairy. Sports Nutrition Guide
) with moderate protein and low fiber/fat for easy digestion.
