BIOMOLECULES AND ENZYMES

Detailed explanation-1: -Carbohydrate recommendations for athletes range from 6 to 10 g/kg (2.7to 4.5 g/lb) body weight per day. Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen.

Detailed explanation-2: –For exercise lasting 1 to 2.5 hours, athletes are advised to ingest 30-60 g of carbohydrates per hour.-Well-trained endurance athletes competing for longer than 2.5 hours at high intensity can metabolise up to 90 g of carbohydrates per hour, provided that a mixture of glucose and fructose is ingested.

Detailed explanation-3: -Current exercise guidelines suggest a range of 30 to 60 grams per hour for endurance athletes, with a ceiling of 90 grams per hour. Regularly eating higher amounts of mixed carbohydrates like glucose and fructose during runs can train your gut to tolerate and absorb higher amounts of carbs during exercise.

Detailed explanation-4: -Endurance runners need more protein than the average person. While the average individual needs around 0.8 grams of protein per kilogram of body weight, endurance athletes need as much as 1.4 to 2 grams of protein per kilogram of body weight.