During exercise, 30–60 g of carbs per hour are advised.
During the activity, carbohydrates are a crucial source of energy. That may be the only source of energy for the working muscle during brief, intense activity and may only come from the glycogen reserves inside the muscle tissue themselves.
The optimal carbohydrate intake during exercise is between 30 and 60 grams per hour, according to the most recent recommendations from the American College of Sports Medicine (ACSM). This covers a wide spectrum and is independent of the kind, duration, or difficulty of the activity.
This is crucial when the event lasts longer than 1 hour and takes place under challenging environmental conditions.
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