Hey Dreggsy, your on the mark 1grm carbs/kg of body weight per hour for events over 3 hrs. and thats included carbs so either or.
I've found in 100km events, bananas and banana cake are priceless good carbs with some simple sugars and small fat content and it tastes like food so the psyc factor as well.
The fat content of a food is often overlooked or bauked at, when some material i"ve read say that for endurance events your body needs it to keep the right balance for glycogen absorbsion to be optimal.
I'm using Hammer nutrition products now for mtb and other sports it seems to be the best for me as I've tried most others.
The hammer website has some good info and links without being to marketing based.
I've found in 100km events, bananas and banana cake are priceless good carbs with some simple sugars and small fat content and it tastes like food so the psyc factor as well.
The fat content of a food is often overlooked or bauked at, when some material i"ve read say that for endurance events your body needs it to keep the right balance for glycogen absorbsion to be optimal.
I'm using Hammer nutrition products now for mtb and other sports it seems to be the best for me as I've tried most others.
The hammer website has some good info and links without being to marketing based.
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