Carbs, protein, fat for athletes

OK, the deets–It takes carbohydrate approximately four to six hours to be eaten, absorbed, and stored in the liver and muscle as glycogen. The percentage of macronutrients (carbohydrate [CHO], protein [PRO], fat [FAT], in a pre race meal and the timing of that meal can be critical for energy optimization and “bonk” prevention. This is why you want to start drinking your appropriate beverage drink 15 minutes in and drink every 15-20 minutes, depending on the activity, duration, weather (hot, cold, humid, dry, season), time of day. For activity less than 75 minutes water is probably adequate, especially if you are optimally hydrated beforehand. Longer duration requires a high quality sport drink. The CHO/’lyte drink spares stored glycogen from prior meals. A long duration event may require some solid food as well. Tomorrow, a bit on recovery and repletion. I did my Master’s thesis with the U.S. Biathlon Team in a hydration study in a 20k race, with shooting. Those are athletes with a resting heart rate of 47. The outcomes were interesting. I can also suggest top products for your pleasure and performance.