Final answer:
The recommended carbohydrate intake for endurance exercise is 30 to 60 grams per hour. Sports drinks can help meet these needs during exercise. Carbo-loading before events is also a strategy used to maximize energy storage in the muscles. The correct option is 1.
Step-by-step explanation:
The general guideline for carbohydrate consumption during endurance exercise is 30 to 60 grams of carbohydrates per hour. This is crucial because carbohydrate storage in the liver and muscle is limited, and carbohydrates are a primary fuel source during exercise.
For optimal performance, it's important to maintain a steady supply of carbohydrates, typically through eating or drinking carbo-rich products.
For instance, eight ounces of a sports drink can provide approximately 50 to 80 calories and 14 to 17 grams of carbohydrates, mostly in the form of simple sugars, which can be quickly utilized for energy.
It's also beneficial for these drinks to contain electrolytes like sodium and potassium, which aid in hydration and replenish electrolytes lost through sweat.
Additionally, beyond the framework of exercises like marathon running, carbo-loading is a strategy used to maximize the storage of glycogen in the muscles, providing a significant reservoir of energy for endurance activities. This typically involves consuming a diet rich in carbohydrates several days prior to the event. The correct option is 1.