You are going to participate in the Amacx x ACTYVO 150KM Challenge and are busy with the preparations, including planning your nutrition strategy. But what should you actually eat, how much, and why?
The Basics: How does our body work?
Let’s start at the beginning. Our body, just like a car, needs fuel to function properly. For us, that fuel mainly consists of carbohydrates. Carbohydrates are essential because they are quickly converted into energy, which makes them ideal during intensive efforts such as cycling. But how many carbohydrates do we need to successfully complete the Amacx x ACTYVO 150KM Challenge? The answer to this question is crucial to ensure that you have enough energy without overloading your body.
How many carbohydrates do we need?
Just like a car without petrol doesn't go far, our body also has a limited amount of energy in stock. After 45 to 90 minutes of intensive exercise, this stock starts to dwindle. Of course, we want to prevent this during the 150 km challenge, so it is important to refuel in time with the right nutrients. How quickly your energy supply runs out depends on various factors such as the intensity of the effort. Without the right nutrition, your energy supply cannot be replenished, which can lead to a 'hunger pang' and loss of performance!
Therefore, we recommend the following carbohydrate schedule:
- 1 – 2 hours of exercise: 30 – 60 grams of carbohydrates per hour
- 2 – 3 hours of exercise: 60 – 90 grams of carbohydrates per hour
- More than 3 hours: Up to 90 grams of carbohydrates per hour
With these amounts, it is important to choose products with a 2:1 carbohydrate ratio. This helps your body to efficiently absorb and use carbohydrates. If you want to absorb more than 90 grams of carbohydrates per hour, choose the Turbo Line products with a 1:0.8 ratio.
Which products should you choose?
For the Amacx x ACTYVO 150KM Challenge, where you will cycle 150 km, you need to replenish 90 grams of carbohydrates every hour. This can be done with various products such as sports drinks, energy bars and gels. The Energy Line from Amacx Sports Nutrition offers various options that you can easily combine. For example, take a look at the nutrition plan below:
Get ready for success
Prepare yourself optimally for the Amacx x ACTYVO 150KM Challenge with our nutritional advice. By refueling in time with the right amount of carbohydrates, you prevent a hunger knock and keep your energy level stable throughout the race. Try different products from Amacx Sports Nutrition during your training, so that on the day of the challenge you know exactly what works best for you. That way you are guaranteed to be ready for success!
