Answer:
Step-by-step explanation:
The recommended carb intake for exercise lasting 1-2 hours varies depending on the intensity and duration of the activity. Generally, carbohydrates are the main source of fuel for our bodies during exercise. Here are a few guidelines to consider:
1. Pre-exercise: It is important to consume a meal or snack rich in carbohydrates about 1-3 hours before exercising. This will help provide your muscles with the necessary energy. Aim for around 1-4 grams of carbohydrates per kilogram of body weight.
2. During exercise: For activities lasting 1-2 hours, it may be beneficial to consume carbohydrates during the exercise session to maintain energy levels. This can be in the form of sports drinks, energy gels, or easily digestible snacks. Aim for around 30-60 grams of carbohydrates per hour, depending on the intensity of the activity.
3. Post-exercise: After completing your exercise session, it is important to replenish your glycogen stores by consuming carbohydrates. This will help with recovery and muscle repair. Aim for around 1-1.2 grams of carbohydrates per kilogram of body weight within the first 30 minutes to 2 hours after exercise.
Remember, these recommendations are general guidelines and may vary based on individual needs, fitness goals, and dietary preferences. It is always best to consult with a healthcare professional or registered dietitian for personalized advice.