Suitable foods and drinks to consume during exercise

I said before that 30-60g of carbohydrate per hour, whilst training would be very beneficial. Below is a table explaining the required quantities of different foods, required to consume 30g of carbohydrates.

Isotonic Sports Drink (6g carbs/100ml) - 500ml

Glucose Polymer Drink (12g carbs/100ml) - 250ml

Raisins or Sultanas - 1 Handful

Cereal or Breakfast Bar - 1 Bar

Energy Gel - 1 Sachet

Bananas - 1-2 Bananas, depending on size

Obviously to consume 60g of carbohydrate you would have to double the portion sizes shown above.

Just a quick note on energy gels

Be sure to drink plenty of water with energy gels. If you don't consume enough water with them, you will end up with a gelatinous goo in your belly, which will drag water into your stomach which increases the risk of dehydration. Aim to consume around 350-400ml of water along with it. Maybe split this up into two servings of 175ml-200ml per half sachet. This amount of water will give it a 7% solution (in your stomach) which is the equivalent to an isotonic sports drink. Stick to the above guidelines and try not to be too liberal with the water. Whilst dehydration is a risk when consuming insufficient amounts of water, comsume too much water and not enough carbs will get inside the muscles so you won't get that vital energy boost. So follow the above guidelines for maximum effectiveness.