According to Monique Ryan, for workouts lasting 1-2 hours and under moderate temperatures, an athlete should consume 60-100 grams of carbohydrate in drink or gel form as these will react the quickest in the body. This will include the drinks you are consuming in the amount of 16-24 ounces per hour. Solid foods require more blood to be shifted from working muscle groups and can lea
Now, after your workout is time to really pay attention to when and what you are putting in your now finely tuned body. Most of you probably know about the WOO. What you say? You don’t know about the WOO (Window of Opportunity). If you do know about the WOO then pat yourself on the back. The WOO is the first 20-30:00 after a good hard exercise session when your body is most ready to absorb carbohydrates, fluids, vitamins and minerals so you can start rebuilding from the workout and make the workout, you guessed it, a high quality workout. This is the time to start taking in those recovery drinks or something as simple as cereal and milk.