Nutrition intake varies significantly between athletes. Practicing your nutrition is important for a successful journey ahead. Excessive carbohydrates can lead to excessive gas and, eventually, diarrhea. Your tolerance for carbs during exercise is highly unique, so practice and take notes. 

 

EXAMPLE:

 One large banana = 2 large medjool dates ~ 30gm carbohydrate  

For convenience, energy gels or carb sports drinks are alternatives as long you pay attention to the amounts ingested.

References:

Trainabsolute.com, accessed 29th July 2022

mayoclinic.org, accessed 30th July: caffeine doses.

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289.

A. Jeukendrup, F. Brouns, A. J. M. Wagenmakers,W. H. M. Saris. Carbohydrate-Electrolyte Feedings Improve 1h Time Trial Cycling Performance. Int J Sports Med 1997; 18(2): 125-129

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289.

Sportsperformancebulletin, accessed 27th October 2022